Put a stop to emotional eating We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds. Do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? When you’re lonely? Or to reward yourself? Recognizing your emotional eating triggers can make all the difference in your weight loss efforts: § If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or soaking in a hot bath. § If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap. § If you eat when you’re lonely or bored, reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go out in public (to the library, mall, or park—anywhere there’s people). Fill up with fruit, veggies, and fiber To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. Fiber: the secret to feeling satisfied while losing weight High-fiber foods are higher in volume and take longer to digest, which makes them filling. There’s nothing magic about it, but the weight-loss results may seem like it. High-fiber heavyweights include: § Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds. § Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish on their own. § Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, and air-popped popcorn. Focus on fresh fruits and veggies Avoid common pitfalls Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because: § You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. § You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term but don’t include a plan for maintaining your weight, so the pounds quickly come back. § After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back. § You break your diet and feel too discouraged to try again. When diets make you feel deprived, it’s easy to fall off the wagon. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. § You lose money faster than you lose weight. Special shakes, meals, and programs are not only expensive, but they aren’t practical for long-term weight loss. § You feel lost when dining out. If the food served isn’t on your specific diet plan, what can you do? § The person on the commercial lost 30 lbs. in two months—and you haven’t.Diet companies make a lot of grandiose promises, and most are simply unrealistic. | when you eat We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV screen. The result is that we consume much more than we need, often without realizing it. Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable. Mindful eating weight loss tips Pay attention while you’re eating. Instead of chowing down mindlessly, savor the experience. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth. § Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat. § Chew your food thoroughly. Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite. § Try mixing things up to force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand. § Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them. Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables. It’s generally safe to eat as much as you want, whenever you want. The high water and fiber content in most fresh fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories. § Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil or cheese for flavor. § Add nuts and cheese to salads but don’t overdo it. Use low-fat salad dressings, such as a vinaigrette made with olive oil. § Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count. § Swap out some of the meat and cheese in your sandwich with healthier veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado. § Instead of a high-calorie snack, like chips and dip, try baby carrots or celery with hummus. § Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables. § Try starting your meal with a salad or soup to help fill you up, so you eat less of your entrée. Tips for enjoying treats without overeating § Combine your treat with other healthy foods. You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived. § Schedule your treats. Establish regular times when you get to indulge in your favorite food. For example, maybe you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday evening. Once you’re conditioned to eat your treat at those times—and those times only—you’ll stop obsessing about them at other times. § Make your indulgence less indulgent. Find ways to reduce fat, sugar, or calories in your favorite treats and snacks. If you do your own baking, cut back on sugar, making up for it with extra cinnamon or vanilla extract. You can also eliminate or reduce high-calorie sides, like whipped cream, cheese, dip, and frosting. Engage all your senses—not just your taste sense. You can make snack time more special by lighting candles, playing soothing music, or eating outdoors in a beautiful setting. Get the most pleasure—and the most relaxation—out of your treat by cutting it into small pieces and taking your |