Weight Loss Tips

Techniques to Avoid Overeating

There are many strategies you can employ to take control of your eating behaviors. Below you'll find a list of tips that may be beneficial to you. If one strategy doesn't work that is fine just move on the next one. The more techniques you have at your disposal the greater your chances of success.

• Plan meals and snacks in advance. Having an eating schedule prevents impulsive eating.
• Focus on your food by eliminating all other activities while eating. Don't read, watch T.V., or talk on the phone.
• Eat slowly. Savor every bite of food. Notice the flavor and texture—really taste you food.
• Eat in one place in your home. This area of the house, such as your dining table, should only be used for eating. The idea is that you associate this location with eating and nothing else.
• Don't clean your plate. Don't feel obligated to clean your plate when dining. Eat until you're almost full because it takes 20 minutes for your stomach to send signals to your brain that you're full.
• Eat on smaller plates with smaller utensils. Downsizing your potions by using a smaller plates and utensils gives an illusion of eating more food.

Control You Environment

One way to avoid food triggers is by controlling your environment. This means making an effort to minimize your contact with food at home, work, and in the car. The more time you are exposed to food the greater your chances are of binging or snacking when you may not be hungry in the first place. Limiting the number of high risk situations will make it easier for you to lose weight. Here are several ideas to help decrease your exposure to food.

Home

• Have family members avoid eating problem foods in front of you.
• Serve meals from on the stove. Placing serving dishes on the table can be too tempting to take a second or third helping. At least you will have to consciously think before going after seconds.
• Remove all problem foods from the house. If you must keep these foods around either store them in container you can't see through or a designated cabinet so you'll know that this area is off limits.
• Prepare and eat one portion of food at a time. Cooking too much food may prompt you to overeat.
• After you finish your last bite don't go back for seconds for five minutes.
• After meals, clean up promptly and have another family member put up the dirty dishes.
• Store leftovers immediately after each meal.
• Leave the table when you are done eating

• Avoid break rooms where co-workers have left high calorie foods.
• Keep healthy snack options at your desk.
• Bring your lunch each day to keep from going out.
• If you do go out to lunch with co-workers eat an extra side order of vegetables instead of higher calorie food items. (i.e. salad and vegetable medley instead of mashed potatoes with gravy and macaroni and cheese)

Setting Realistic Goals

You probably start losing weight with some predetermined goal weight in mind. Whether you intend to lose 20, 40, or even 50 pounds you must determine if your goal is even realistic. Goals are important because they give us direction and a way to measure progress. Most people, however, set their goals way too high so when they do make progress it seems almost insignificant. Realize that your goals must be attainable. Don't set yourself up for failure by establishing unrealistic goals.

As part of the goal setting process you should develop long and short term objectives. Long term objectives can be achieved by reaching your short term goals. For example, let's say you have been very inactive and set a goal of exercising five times per week. Going from being totally inactive to five days of exercise is unrealistic. To successfully accomplish your objective, first set an initial, more realistic, short term goal of walking two days per week. Once you feel comfortable with this level of exercise progress to three or four days per week. It may take several weeks or months to get to your target exercise level so be patient. Using this goal setting technique increases your odds of achieving success.

Record Keeping is Important

Record keeping is an essential ingredient for weight loss success. You can learn a lot of things from your records. The more detailed your records are the better. Keep track of what you eat, how much activity you get each day, and weekly weight. It may seem tedious and time consuming but record keeping does facilitate weight loss. Most successful weight losers cite self-monitoring as one major reason for their success. Self-monitoring will help you in several ways.

Increased awareness of current habits

• Keeping records increases awareness of your eating and exercise patterns. Once patterns become clear you can work on changing these habits. For instance, you believe you are eating 1,500 calories per day only to find that after self-monitoring it turns out you are actually consumed 2,200. Based on this information you can work on controlling calories. Another poor eating behavior caught through record keeping is inappropriate meal timing. Maybe you eat most of your calories in the evening. Recording when you eat your meals will make this pattern more noticeable.

• You are more likely to make positive behavior choices because you are accountable to your records. This is one reason many don't keep records; they would rather forget how much they've eaten and how little they are exercising. Just knowing that you are writing everything down helps avoid overeating or skipping workouts.

• Self-monitoring is an important way to track progress towards your eating and exercise goals. It allows you to see how far you have come especially during a lapse. You can look back at your records and stay positive.

• Self-monitoring can provide insightful information to help overcome issues related to eating and exercise. Your records can be used to break through a plateau or assist you in avoiding high risk situations.

Lapse Doesn't Have to Mean Relapse

The lifestyle changes necessary to achieve weight loss can be difficult. You are faced with many daily decisions that affect weight. Don't expect to be perfect all of the time. Try as you might, there will be slip ups every now and then and you are going to fall off the “diet or exercise wagon”. The guilty feelings you have when you lapse do not have to cause a total relapse. Only a string of lapses actually lead to relapse.

Relapse is where you fall back to your original unhealthy behaviors. You shouldn't see your weight loss efforts as an “all or none” proposition. This type of thinking causes you to give up after only a few mistakes. Your lapse is just a minor bump in the road, something that is easily overcome. More important than the lapse is your reaction to it. Maintain control, honestly assess your feeling about your lapse, and realize that it will not seriously affect your weight loss momentum. While you are trying to make healthy behavior choices, if lapses occur stay positive and get back on track right away.