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The Diet & Nutrition Page

Diet Tips

Learn to accept yourself - It is hard to treat yourself right and take care of yourself if you don't love yourself for who you are.

Find a program you can stick to - Don't choose a weight loss program that you are sure to fail. You didn't gain 30 pounds in a month and you certainly are not going to lose it that fast. Be wary of any diet that claims rapid weight loss. Most health professionals agree that slow steady weight loss is more likely to last.

Make small changes - Don't try to change your entire lifestyle at once. If you are trying to eat healthy focus on one thing at a time. For example eating more fruits or vegitables or decreasing fat or sodium. Once you have accomplished one thing move on to the next.

Set small measurable, attainable goals - for example "I will eat 2 pieces of fruit every day this week" or "I will drink 8 glasses of water per day" When you focus on small goals and attain them it boosts your confidence and self esteem. Move that mountain one stone at a time!

Drink at least 8 glasses of water per day - Your body is mostly water. Many times when you think you are hungry, you are actually a thirsty. Before eating anything drink a glass of water and wait 15 minutes, you may find you are not hungry anymore. If you are you may not eat as much because water supresses your appetite. If you wait until you are thirty you are actually already dehydrated. Your body can not break down fat and rid it from the body if it does not have enough water to function properly.

Don't skip meals - skipping meals slows down your metabolism. If you eat to little your body shifts into starvation mode and uses calories more slowly to prevent starvation.

Treat Yourself - One brownie will not make you fat 12 brownies on a regular basis will. If you truely love something and can't live with out it, then have it as a treat once in a while. If you deprive yourself of the things you enjoy most you will more than likely binge.

Never eat in front of the TV - I am sure most would be surprised at the amount of calories you consume while engrossed in a television show. Pretty soon the handful of chips has become the whole bag. Always eat at the table where your focus is on your meal.

Keep a Journal - Write down every morsel that passes your lips. You can then better determine your weakness' and find ways to deal with them. I was amazed at the amount of calories I consumed simply by tasting and nibbling throughout the day.

Measure and weigh your food - I never did this until the past year and it was an eye opener. Portions sizes are often much smaller than what we normally eat.

Never go grocery shopping when you are hungry - I have found that if I shop on an empty stomach I buy things that I really don't need or want. If it's in the house I will eventually eat it.

Strive for Five - Eat at least 2 fruits and 3 vegetables per day. Not only are these foods packed with vitamins and minerals they also contain fiber which helps to curb your appetite. You will have less room for those empty calories.

Weigh In - Always weigh in at the same time, same day, wearing same amount of clothing. Try not to weigh your self more than 2 times per week. You normal body fluid fluctuations can increase your weight by a few pounds.

Measure yourself - Take your measurements 1 - 2 times per month. When the scale refuses to budge, check for loss in inches. You can also judge by the feel of your clothes.