|Chances are, you have some food habits that
are "good" and some that are "bad" -- to lose weight, you must
examine these behaviors and replace the bad habits with
healthier ones. Here are some guidelines for developing better
regular meals, including breakfast
Skipping meals delivers a double whammy to
your weight loss efforts. When you skip meals, your body goes
into "starvation mode," signaling your body to conserve as much
energy as possible -- this builds up body fat. Skipping meals is
also likely to make you very hungry for your next meal, which
could cause you to eat more. In fact, eating smaller amounts
more frequently -- as often as six times per day -- may be best
for losing weight. Bottom line: Eat meals and snacks at about
the same time every day.
Eat only in the dining room or
at the kitchen table
Don't eat in the bedroom or while watching TV.
Confining yourself to the table will help you be more
disciplined about eating. Keep food out of sight so you won't be
tempted to eat it between meals. Don't "reward" yourself with
food or use it for comfort.
Start with small portions
You can always get more later, but your
compulsion to "clean your plate" may encourage you to eat more
than you should. And don't worry about wasting food, either --
it's better to leave food on your plate than to overeat. Don't
automatically reach for seconds or thirds. Finally, keep in mind
that if you are used to eating large meals, your stomach will
signal hunger until its size reduces, over weeks and months,
from eating smaller meals. In other words, it will be tougher to
stick to smaller meals at the beginning, but that won't last.
Eat your vegetables first
Then go on to the rest of your meal. This will
help you fill your stomach with relatively few calories and lots
of fiber. You may be less hungry for the more fattening parts of
It takes time for your body to recognize you
have eaten and for the feeling of hunger to go away. Eating too
quickly may cause you to eat more food over the same period of
time. Savor your food. Not only does it take longer to eat when
you fully enjoy each bite, but you may find eating to be more
Substitute healthy foods for
Instead of snacking on potato chips, try
carrot sticks, fresh fruit, or yogurt. Sample different kinds of
food for variety. Don't put butter or cream sauce on vegetables
or a lot of dressing on your salad.
Drink plenty of water
Drink water or another calorie-free drink
while eating. This will help you feel full sooner.