Pick one place at home and work that you will do all your
eating. Be sure you are seated. Don't eat anywhere but in
that place. Enjoy your food by sitting down and eating
slowly. Sitting down focuses your attention more directly on
the activity of eating. By eating in the same place you
identify and associate that place with the idea that it is
the only area in which you should eat.
Shop for Groceries only after eating. You will be less
likely to buy foods impulsively – especially foods you don’t
When you shop for groceries stick to your shopping list.
This helps you guard against impulse buying. Make sure you
list is complete and do not buy any extra food items.
Watch food labels. Foods with a high percentage of fat (or
carbohydrates that are sugars) will slow down your weight
loss program Don't just count grams, count percentage of
total calories that are fat or sugars.
Don't think that just because you are eating low fat/low
calorie foods that you can eat all that you want. The
calories still add up and must be burned off regardless of
what kind of food you eat. Balance is the key.
If you are going to a restaurant, decide ahead of time what
you will be eating. Stick to it.
Exercise – If you want to stay healthy and make weight loss
permanent you just can’t do without exercise. Along with
cutting down on the fat you eat exercising regularly may be
your best ally in improving your all around health and
bringing your weight loss under control.
Water is essential to all bodily functions and has no
calories. It is the perfect drink for dieters. You need
eight 8 oz. glasses of water daily.
Be happy: you're OK! Resisting all those tempting foods is
NOT going to kill you.
Let someone else be the walking garbage disposal: you are no
longer responsible for eating up the leftovers after a meal.
Success is when you can look beyond food...and look down and
see your feet.
Each day you stay on your weight-loss diet brings you closer
to your weight goal.
The purpose of getting together with people is to enjoy
their company...not eating.
Chart or graph your weight loss and serving selections.
Take small servings - avoid gorging yourself.
Consuming most calories in one big meal is the worst way to
diet. Eat 4 or 5 small meals rather than in one all-out
If your schedule only permits you to eat one major meal in a
day, eat it in the morning to midday hours rather than
Repeat: "I'm learning a way to live, not just a way
Limit your time in the grocery store. The longer you stay,
the more you will buy.
Never starve yourself, especially before going out to eat
(or you will binge). Never skip meals, you must have some
kind of nourishment regularly or your body's starvation
defences will kick in, lower your metabolism, and store fat.
Be patient - it took years to gain weight; it takes time to
"Nibble" food and "linger" over drinks. Do the "Push Away
From The Table Exercise."
Chew your food completely: digestion begins in the mouth.
Avoid "washing" half-chewed food down.
Lose weight with a supportive friend or in a support group.
Emphasize your weight loss triumphs and work towards making
them more frequent.
Find a weight loss "buddy," club, or support group. This
will help you stay with your weight loss program.
Use mustard on your sandwiches instead of mayonnaise.
Mustard has no fat & very little calories while Mayo, is
loaded with fat. If you just don’t like the taste of
mustard, find a low-fat alternative, but avoid mayonnaise at
Weigh yourself each week. Don't be worried about small daily
changes in your weight. You shouldn't lose more than 1 - 2
pounds a week. There may be weeks when you don't lose
weight. This is normal. Stay on your diet to lose weight.
Bake, roast, or broil your food instead of frying. Remove
all fat from meats and skin from poultry before cooking.
Drink 6 to 8 glasses of water each day. This will help flush
out your body while also suppressing your appetite
If you haven't done so already, switch to diet soft drinks.
An average 12 Oz can of regular soda contains around 120
calories, while the diet version usually has one or zero. If
you drink 3 cans a day, you'll be saving 360 calories right
there. Now multiply that by 7 days a week, 30 days a month
and 365 days a year... You'll be saving a lot of calories!
Limit alcohol. Alcoholic drinks have many calories & little
Schedule your exercise time just as you plan your other
activities of the day. Treat this time as an important
appointment you don’t want to miss.
Write your weight goal & post it where you'll see it
You are responsible for what you do & what you eat.
Eat to live, not live to eat. Overeating can KILL you!
Don't give it up if you don't want to, just reduce your
Drink 16 ounces of water 1 hour before each meal and before
bedtime. Also don't eat or drink anything that contains
refined sugar. Exercise is recommended for the purpose of
toning while losing the weight.
Curry leaves: In the morning, eat 10 fresh curry leaves. Do
this for three or four months. As soon as you wake up in the
morning workout for at least 30min to an hour.
is an excellent home remedy for obesity.
Make a mixture of two teaspoon of lime juice, one teaspoon
of honey, in a glass of water, add some pepper to it & have
Drink a glass of
daily after every meal.
Spices like ginger
, cinnamon, black pepper etc. are good for
loosing weight. Drink ginger tea 2-3 times a day.
Increase the quantity of fruits and vegetables and low
Avoid rice and potato, which contain a lot of carbohydrates.
Among cereals wheat is good.
is an important part of any weight reduction plan. It will
burn all your calories.
Eat three regular meals a day. Don't skip any meal.