| Losing weight takes discipline and time. I know, | | | | size wise, I mean portion sizes of the food you eat. |
| because it took me a year and a half to lose 25 | | | | You may be eating super-size portions instead of |
| pounds. My weight stayed at 115-117 pounds until my | | | | "normal" ones. For example, one serving of spaghetti is |
| husband I went to a conference in Warsaw, Poland. | | | | half a cup, not a mountain of pasta. According to the |
| Conference and restaurant meals took their toll and I | | | | American Obesity Association, people who maintain a |
| gained three pounds (one clothing size) in a week.We | | | | healthy weight eat five times a day, on average, and |
| stayed at the Marriott Hotel, which has a "Splendid | | | | consume about 1,400 calories. In other words, they eat |
| Breakfast Buffet." Before I took any food from the | | | | small meals often.6. LIMIT CERTAIN FOODS. The |
| buffet I surveyed my choices. I ate a healthy breakfast | | | | American Obesity Association says 92 percent of |
| every morning: orange juice, fresh fruit, and low-fat | | | | those who maintain a healthy weight limit their intake of |
| yogurt sprinkled with granola. However, it was difficult | | | | certain food, such as fast food. When I shop for food I |
| to eat healthy lunches and dinners because I had few | | | | avoid foods that have "empty calories," high-calorie |
| options.Don't get me wrong, the food was delicious | | | | foods with low nutritional value. In case you're |
| and artistically served. But leaving half a meal on my | | | | wondering, I rarely eat at a fast food restaurant.7. CUT |
| plate and skipping desserts didn't balance my food | | | | CONDIMENTS. What's the second ingredient on the |
| consumption. How could I get back to my healthy | | | | ketchup bottle? It's high fructose corn syrup, sugar you |
| weight? The Harvard School of Public Health | | | | don't need. Mayonnaise has 90 calories per serving |
| recommends a "defensive eating" approach to weight | | | | (one tablespoon) and 90% of these calories come |
| loss/maintenance.Defensive eating has seven steps: | | | | from fat. Soy sauce is liquid salt. This extra sugar, fat |
| selective eating, small portions, stopping before you | | | | and salt may cause weight gain. You don't have to |
| feel stuffed, few desserts, eating slowly, sensible | | | | give up condiments, just buy healthier versions of |
| snacks, and awareness of why you're eating. I added | | | | them.8. KEEP MOVING. Regular physical activity is |
| these steps to my personal plan. Here are my 10 tips | | | | critical to Mayo Clinic's Healthy Weight Food Pyramid. |
| for maintaining a healthy weight.1. EAT BREAKFAST. | | | | And according to "Why Won't 'Diets' Work?", an article |
| Nutritionists consider breakfast the most important | | | | posted on the Internet by WOAI in San Antonio, |
| meal of the day because it fuels your day. I get up at | | | | healthy eating and increased exercise are keys to |
| 5:30 a.m. and by 9:30 a.m. I'm ready for lunch. Solution? | | | | weight loss /maintenance. This combination "can |
| I eat half of my breakfast (two fruits and cereal) at | | | | actually increase your metabolism," the article says. I |
| the crack of dawn and the other half of my breakfast | | | | try to walk 10,000 steps a day and track my steps |
| (fruit or wheat toast) mid-morning.2. KEEP A FOOD | | | | with a pedometer.9. QUENCH THIRST WITH |
| DIARY. I don't keep a written diary, but I keep a mental | | | | WATER. Sometimes your mind plays tricks on you |
| list of everything I eat. This list includes every cookie, | | | | and you think you're hungry when you're actually |
| every cracker, and every pretzel. If I've eaten too | | | | thirsty. A glass of water can ease your hunger. Instead |
| much sugar, fat or salt I cut back on these the next | | | | of sugar-loaded soda pop drink water. I like no-calorie, |
| day. My food diary has led to a collection of healthy | | | | non-carbonated flavored water and orange is my |
| recipes.3. EAT LOW-ENERGY-DENSE FOODS. | | | | favorite.10. GROCERY SHOP AFTER EATING. This is |
| Mayo Clinic developed a Healthy Weight Pyramid to | | | | your main defensive eating tactic. Before I go to the |
| "encourage weight loss, weight maintenance and long | | | | grocery store I make out a detailed list. I rarely eat |
| term health." Low-energy-dense foods (lower calorie | | | | food samples because I'm allergic to soy (it's |
| foods that make you feel full), are an important part of | | | | everywhere) and don't need the extra calories. |
| the pyramid. Fruits and vegetables are | | | | Besides, these samples are often high in salt, fat, and |
| low-energy-dense foods and you may eat all you | | | | sugar.Thanks to these tips I was back to my healthy |
| want.4. STOCK UP ON HEALTHY SNACKS. I keep | | | | weight in two weeks. Now I practice defensive eating |
| healthy snacks - carrot sticks, celery sticks, apples, and | | | | on a daily basis. The best part of the plan is that I |
| other fresh fruit - on hand. | | | | control what I eat and am enjoying delicious, healthy |
| For a quick, filling snack I eat sugar free applesauce. | | | | meals. Bring on the holidays because I'm |
| Unsalted peanuts and walnuts help me to curb hunger | | | | ready!Copyright 2005 by Harriet Hodgson. To learn |
| pangs, but I'm careful to eat small portions. When I | | | | more about her work go to Hodgson has been a |
| travel I bring healthy granola bars with me. (Yes, I took | | | | nonfiction writer for 27 years and is a member of the |
| granola bars to Poland.)5. BECOME SIZE WISE. By | | | | Association of Health Care Journalists. |