Smaller portions (Use smaller plate or small fork)
Prepare mentally (Rehearse in your mind)
Reduce points (Lighten up recipes)
Investigate choices (Ask yourself, is it worth the Points?)
Note body signals (Eat only till satisfied)
Green Diamonds (Fill half of your plate with Filling Foods)
Eating Out Tips
Great tips were shared in my meetings a couple weeks ago of how to eat out and enjoy, yet stay on program.
-Have something light to eat (fruit, vegetable, ff yogurt, ff milk) before going out to avoid being famished.
-Drink water before and during your meal (helps to slow eating down).
-Be assertive with waitstaff how you would like your food prepared or what substitutions you want.
-Ask for foods to be "dry grilled" (no butter , margarine, or oil).
-Package half your entree to go as soon as it comes to the table.
-Share an entree with someone.
-Refuse the bread on the table.
Remember... "Small portions today, small jean sizes tomorrow!"
-Have something light to eat (fruit, vegetable, ff yogurt, ff milk) before going out to avoid being famished.
-Drink water before and during your meal (helps to slow eating down).
-Be assertive with waitstaff how you would like your food prepared or what substitutions you want.
-Ask for foods to be "dry grilled" (no butter , margarine, or oil).
-Package half your entree to go as soon as it comes to the table.
-Share an entree with someone.
-Refuse the bread on the table.
Remember... "Small portions today, small jean sizes tomorrow!"
Be a Successful Exerciser
*Do 3+ different activities per week to avoid boredom and work different muscle groups.
*Fit workouts into your life in small doses.
*Use free weights. Strength training makes you look and feel better, plus slows down loss of lean muscle mass in years to come.
*Increase intensity to get "more bang for the buck;" more calories burned in less time.
"You will never FIND time for anything, if you want time you must MAKE it."
-Charles Baxton
*Fit workouts into your life in small doses.
*Use free weights. Strength training makes you look and feel better, plus slows down loss of lean muscle mass in years to come.
*Increase intensity to get "more bang for the buck;" more calories burned in less time.
"You will never FIND time for anything, if you want time you must MAKE it."
-Charles Baxton
Keep Tracking
Research shows that if you track what you eat and drink you are more control of the foods you eat and how much you eat and will lose more weight.
If you bite it...write it
if you nibble it...scribble it
if you snack it...track it
If your choice is green... it will make you lean
So, if you are willing...make it FILLING!
If you bite it...write it
if you nibble it...scribble it
if you snack it...track it
If your choice is green... it will make you lean
So, if you are willing...make it FILLING!
7 Steps for Success
Follow the 7 Steps for Success!
1) Look up Points values before you eat them.
2) Choose Filling Foods first.
3) Follow the Good Health Guidelines.
4) Use your Weekly Points Allowance.
5) Keep track of everything you eat and drink.
6) Pay attention to portion sizes.
7) Be aware of your body's signals.
1) Look up Points values before you eat them.
2) Choose Filling Foods first.
3) Follow the Good Health Guidelines.
4) Use your Weekly Points Allowance.
5) Keep track of everything you eat and drink.
6) Pay attention to portion sizes.
7) Be aware of your body's signals.
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