EAT SLOW FOR YOUR DIET

You have learned your eating habits over time. Don't expect to change them overnight. Change them one by one. Start by training yourself to eat without doing anything else at the same time. Focus on what you're doing and try to eat slowly. For example, don't eat while you watch TV. It may not be easy at first. And it will probably be easier to start slowly-maybe adding one new health habit at a time (like taking the stairs instead of the elevator or starting a walking program) or stopping one unhealthy habit at a time (like not eating donuts every morning).

Those who are successful at losing weight make evolutionary changes with their diets, not revolutionary changes. Start by choosing those changes you can live with on a permanent basis. Then move on to change other habits. One habit at a time, you'll get there!

Eat slowly. It take twenty minutes for your stomach to tell your brain you are full.

1)Pick out foods you need to chew on. Try bagels, apples, french rolls and raw vegetables. These foods will slow your rate of eating.

2)Try a warm beverage as or with a snack. This helps to feel full.

3)Drink 6 to 8 glasses of water per day. This helps fill you up and keeps you busy with other activities besides swinging on the refrigerator door!

4)An eight ounce glass of orange juice is really three oranges! Eating oranges is much more satisfying than drinking juice.

5)Eat an afternoon snack before you leave work. This helps overeating while getting dinner ready.

6)Here are some healthy snacks: Popcorn, bread sticks, oyster crackers, pretzels, fruit, yogurt, gingersnaps, graham crackers, biscotti cookies, vanilla wafers or amaretto cookies.

7)Frozen yogurt, angel food cake and sherbet are all low fat!

8)Every time you use your muscles, you are burning fat. Try climbing the stairs instead of taking the elevator.

9)Small steps add up in reducing fat. Use jam on toast instead of butter and knock off 30 calories and 5 grams of fat.


Foods high in fat
Pastries, donuts, cakes, cookies, sweet rolls
Crackers (other that saltines)
Chips (potato chips, corn chips)
Cheeses (other than cheeses made from skim milk)
Nuts, peanuts, peanut butter
Corn, soy, olive, peanut, coconut and all cooking oils.
Margarine, shortening
Butter, cream, ice cream
Fried foods, hot dogs, luncheon meats

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