| 1. Take it one step at a time | | | | Consume most of your calories early in the day and |
| Start by paying attention to what you eat. Cut back on | | | | always eat breakfast. Don't eat after 8pm andnot only |
| fat and sweets and add more fruit and vegetables. | | | | will you avoid those added calories but you will sleep |
| After you have that under control, add exercise. If you | | | | better. |
| hate to exercise try it for only 15 minutes a day at first, | | | | 10. Give yourself a treat |
| then a 1/2-hour. Keep in mind that while you are | | | | When you tell yourself that you can't have something |
| exercising you are burning calories and not eating. Also, | | | | you want it more. Give yourself a treat once a day ( |
| it will be easier if you chose an activity that you enjoy. | | | | ie. half a cookie) and you won't feel you are missing |
| 2. Find a friend | | | | out. |
| It is always good to have support when you are trying | | | | 11. Use smaller plates |
| to lose weight. Find a friend who wants to lose weight | | | | Trick yourself into believing that you are eating more |
| and compare notes, weigh-in together and maybe | | | | by using a smaller plate. |
| even have a contest. | | | | 12. Drink lots of water |
| 3. Use weights | | | | Drink water when you are feeling hungry and you will |
| Working out weights will build muscle and raise your | | | | get that 'full' feeling. |
| metabolism so you will burn more calories. Also, muscle | | | | 13. Don't eat everything on your plate |
| takes up less space than fat so you will be smaller ( | | | | Many times we eat just because it's there. Pay |
| but probably weigh more). | | | | attention to when you have had enough. |
| 4. Eat fewer carbs | | | | 14. Eat five or six meals a day |
| Don't eat as much bread and pasta and you will see a | | | | Eating more frequently will keep you from getting too |
| difference. | | | | hungry. |
| 5. Set a goal | | | | 15. Plan your workout sessions |
| Set a deadline to lose the weight and write it down. | | | | Write your workout sessions in your journal or planner. |
| For example, ' By Dec 14/04 I will weigh 150 lbs or less'. | | | | 16. Stay away from fad diets |
| Put it somewhere you will see it daily. | | | | Fad diets don't work. If you lose weight fast chances |
| 6. Give up soda | | | | are that you will gain it back ( and more)just as fast. It |
| If you drink a soda or 2 a day you are adding empty | | | | takes time to put it on and time to take it off. |
| calories. If you find it hard to stopcompletely, cut back | | | | 17. Do several workouts a day |
| at first and drink water instead. | | | | While you are watching TV do crunches and leg lifts. |
| 7. Grill or boil | | | | 18. Measure your food |
| Avoid fried meat, grill and use lots of spices. You will | | | | If you decide to have junk food for a snack - be sure |
| get used to it and probably enjoy it more. | | | | to measure and control what you eat. |
| 8. Don't buy junk food | | | | 19. Keep pre-cut vegetables |
| When you go shopping, don't go on an empty stomach | | | | ...and ward off those cravings. |
| and you will be less likely to buy junk food. Keep your | | | | 20. Create Good Habits |
| home 'junk food free' so you won't be tempted to | | | | It is a known fact that when we do something |
| indulge. | | | | twenty-one times it becomes a habit. Create good |
| 9. Eat breakfast | | | | eating habits. |