Tips on weight loss.
- Don't expect to lose weight quickly. Losing about one to two pounds a week is a healthy rate of weight loss.
- Don't turn to food for comfort. When you feel stressed, go for a walk, listen to your favorite music, or call a friend.
- In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
- Make sure to eat 5-8 servings of fruits and vegetables everyday.
- Eat most of your daily calories before noon. Eat very minimally at night time since you have less opportunities to burn night time calories
- When you go grocery shopping, avoid aisles that have cookies, sodas, ice cream, and pizzas. You are less likely to buy these items if you avoid them.
- Instead of taking the elevator or escalator, opt for the stairs.
- Weigh yourself everyday, at about the same time each day so that you can chart your weight loss progress.
- Limit your alcohol intake, both on weekdays and on weekends.
- Keep a bowl of fruit on the table, counter, or in the refrigerator.
- Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.
- Make sure to eat 5-8 servings of fruits and vegetables everyday.
- Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes.
- Choose packaged fruits that do not have added sugars.
- Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often.
- Eat your favorite foods only in moderation. For example, if you like pizza, try eating it only once every 2 weeks.
- Use a smaller plate when eating in or out, and only eat what's on that plate. Avoid going for seconds or thirds
- Take your time when you eat and enjoy every bite of food. Chew your food carefully and mindfully.
- When eating out, choose a "small" or "medium" portion. This includes main dishes, side dishes, and beverages.