WEIGHT LOSS SECRETS!

• Don’t deny yourself.

Some dieters felt that if you deny yourself from your favorite goodies, you will eventually binge and eat uncontrollably. Their strategies to stay in control include having week-end rewards, allowing yourself one goody per day, and balancing high calorie or high fat food by eating  less the next meal or the next day.

• Out of sight, out of mind.

Other dieters reported that if they had just one bite of a temptation, they would lose all control. These people removed all junk food and other high calorie items from their homes. If they really wanted something, they would have to go out to buy it, then eat it in public where it is much harder binge. They also used the strategy of lower calorie substitution, for example, an ice sherbet instead of an extra-rich scoop of ice cream.

• Lear to cook low calorie meals.

Dieters reported experimenting with their favorite recipes to lower the calories. They did this by substituting high calorie ingredients for lower calorie ones and trimming the fat and oil. This is more realistic than eating bland “diet” food that you dislike.

• Dine out, but eat light.

Sharing an order with a friend, using a “doggy-bag”, not ordering appetizers or desserts, eating low calorie meals during the day in anticipation of a dinner at night, are some of the strategies used by most of dieters. They also reported becoming educated about the calorie content of fast food meals so they could make better choices. This is easy to do since most fast-food chains have handouts that detail the nutritional value of item on their menu. All you need to do is ask for them.

• Lose weight slowly.

It is very depressing to concentrate on the total amount of weight you have to lose. Instead, focus on one pound at a time. Celebrate each pound that is lost, and set your sights on the next one. Also, have a realistic weight goal. You may never be a “thin” person, but you can be thinner than you are now.

• Eat slowly.

This gives your brain and stomach time to decide that you are full. Studies shows that people, who eat fast, eat more.

• Delay your gratification.

When a craving comes over you or you want a second serving, wait fifteen to twenty minutes before giving in. Most of the time, you won’t have the craving or the desire for seconds any more.

• Don’t Skip meal.

This strategy over-eating at the next meal and uncontrolled snacking in between meals.