Ideas to Change your Thinking about Eating:
Work to be a "normal eater": view food as fuel for your body—not
as an emotional comfort, and abandon the diet mentality—no more
severe restriction or deprivation.
Pay attention to hunger and satiety: eat when physically hungry, don't
let yourself get too hungry, and stop eating when you are satisfied
or comfortably full.
Eat consciously – taste every bite!
No more "all or nothing"—get rid or cravings and binges: eat
consistently throughout the day, so you don't set yourself up for
ravenous hunger, cravings and then binges. Make sure you have enough
protein at each meal and enjoy those occasional indulgences—weekly
and one portion!
Respect your body now,
a positive body image helps you make healthier choices.
Don't buy into the "thin is better" myth.
Remember that changing health habits takes time.
Measure success by your positive changes. Life changes will eventually
lead to a healthy body weight
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Habits for a Healthy Weight
1. Focus on lifestyle changes – NOT on a diet
- Evaluate your current eating habits
- How much physical activity are you doing?
- Do you get enough sleep?
- Are you finding healthy ways to cope with and alleviate your stress?
2. Individualize your efforts
- Find fun ways to incorporate movement and physical activity
(see "The Exercise Edge")
- What are realistic changes to improve your diet?
- How can I incorporate rest and relaxation in my day?
3. Break down your weight goal into several small goals
- Add one vegetable to dinner and subtract one soda from your day, for example
- Go hiking or biking on the weekend to get started with movement
- Take ten minutes after dinner to do a stress reducing activity such
as coloring, playing music, or just daydreaming
4. Be prepared to devote time and energy to maintain your personalized "program."
5. Plan indulgences. No "forbidden foods" – just remember to choose
them weekly and in single servings. Taste, appreciate and enjoy every bite.
6. Continue to add new goals
Eating for a Healthy Weight
- Eat a variety of foods from the Food Guide Pyramid.
- Focus on consuming more vegetables, fruits, and whole-grains.
- Eat breakfast every day. Studies show that eating in the morning
leads to less night time eating.
- Control your portion sizes. Read the serving sizes carefully on the
Food Guide Pyramid.
- Plan meals and snacks ahead of time to make it easier to follow the
Pyramid guidelines.
- Go easy on caloric beverages including juices, soft drinks and alcoholic drinks.
- Share an entrée or take half home when eating out.
Links
Sisters
Together: Move More, Eat Better
Shape Up America!
National
Weight Control Registry
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