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Super Weight Loss Tips ~ [Issue 1099-1]  Wellness Weekly
 Oct 05, 1999 16:39 PDT 

To lose weight in a healthy way, we must control caloric intake and
increase the amount of calories burned with some form of exercise.
Regardless of the eating plan component of your weight-loss program,
the following tips will help you accomplish your goals of healthy
weight-loss and weight maintenance:

1. Drink two or more quarts of water each day. This helps control
your appetite. Sometimes a feeling of hunger is actually thirst.
Additionally, water is necessary to carry away the breakdown byproducts of fat.

2. Carry a little sport bottle at all times. If you feel hungry, take
a drink. This works great, for example, when you're at your desk or
computer as it helps to curb your appetite.

3. Use small plates and eating utensils. You will feel that you have
eaten more, because the portions will look bigger. This will
reinforce your mental perception of eating a "full plate."

4. Slow down your eating pace every way you can. For instance, if you
are right-handed, eat with your left and vice versa. Put your fork
down after each bite and don't pick it up until you have completely
swallowed the last bite.

5. Chew every bite at least thirty times. Your food will taste better
and you will be much more satisfied. Don't swallow until all the
flavor is gone from of each bite.

6. Brush your teeth after every meal. You will be less tempted to eat
if you do. Brush and floss after your evening meal; many people agree
this helps avoid late-night cravings for snacks.

7. Both sodas and juices are loaded with calories that are simple
carbohydrates. These trigger insulin production and hunger and are
pretty much "empty calories," lacking other important nutrients such
as protein. Drink water instead.

8. Pay attention to when and what you are eating. Ask yourself: "Do I
really want to eat this?" Never eat on the run-wait until you arrive.
Otherwise, your body won't even realize you have eaten.

9. Don't keep junk food snacks around the house. Eat healthy snacks
like carrots, celery-even beef jerky. Avoid eating lots of fruit,
which are high in carbohydrates; reasonable quantities are ok.

10. Eat lots of fiber. Fiber is great for helping you feel full as
well as helping to cleanse your digestive track. The natural
cleansing helps improve both your energy level and overall feeling of wellness.

11. Before going to a restaurant or party, think about what you will
eat. When you get there, remember your plan. Alcoholic beverages can
add lots of calories. Drink a glass of skim milk or some healthy
snacks before you leave.

12. Don't get discouraged when you plateau. Realize this up front.
Plateauing is healthy and necessary. During these times, focus on
drinking more water and a little extra walking each day. Remember the
three laws of success in dieting: "Consistency, consistency, and consistency."

13. Use visualization. Picture yourself as you would like to be and
focus on that picture as often as possible. Find an old photo that
you like of yourself when you were thinner. Have copies made and put
one in your purse or wallet, on the refrigerator door, at your desk,
on the bathroom mirror and anywhere you can think of to help you
visualize your new, thinner self.

14. Above all - WRITE IT DOWN. Keep an eating diary. Carry a piece of
paper folded up or an index card in your pocket, purse or wallet and
write down everything you eat during the day. Look up the foods in a
reference book at home in the evening and add up the calories
actually consumed. This is a great learning tool. You don't have to
do this all the time, but it is good to do during the early stages
and when you plateau.


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