1). NO FLY ZONE
Identify your food triggers. Those foods that are very difficult for you stay away from. If you are like me it is the cookies. For others it may be pizza or soda. These foods should not be brought you’re your home or onto your property. Your property should be a NO FLY ZONE for these foods; “they just don’t fly here “ Find suggestions like these in the great book, Exodus from Obesity.
2). PLAN BEFORE YOU ATTEND
Before attending a wedding or another special event where you know food will be a major part of the event make sure you plan ahead. Plan what you will eat and drink and what you will stay away from.
3). SOLIDS FIRST
Start with solids, especially protein, before you move on to other foods. This will make sure you get the most important foods in first and there will be less room for high calorie carbohydrates.
4). AVOID CALORIE CONTAINING LIQUIDS
Cream soups, ice cream, milk, soda and other high calorie liquids should be avoided. Regardless of which operation you choose, liquids will move through the pouch, band or sleeve without resistance and all those calories will be absorbed very quickly. These high caloric liquids can blunt your weight loss and keep you from reaching your goals.
5). RULE OF 30’S
Chew 30 times before swallowing, wait 30 seconds between bites and wait 30 minutes after completing a meal befor taking most of your liquids.
6). SMALL PLATES DEVIDED IN 4 QUADRANTS
Choose a small plate for your meals and visualize the plate being divided into 4 quadrants. One quadrant for protein, (fish, meat or beans), One for starch, (bread, rice, potatoes, corn or carrots) and then the other two quadrants should be for green vegatables.
7). STAY ACTIVE
Make arrangements for 30 to 60 minutes of vigorous exercise 3 to four days per week.
8). WEIGH YOURSELF AT LEAST EACH WEEK
Those who weigh themselves frequently are more likely to keep their weight off long term.
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