Stuck in rut? Fallen off track? Try some of Dr. Swisher’s best diet tips to help you get back on track and start heading towards weight loss success.
1. Get back to basics – count your calories
Think of calories as “food money” you have a certain amount of calories that you can budget among the foods that you eat each day. If you spend/eat more than the allotted amount of calories, you will gain weight – whether those calories are coming for proteins, carbs or fats. All excess calories are stored as fat in your body.
2. Don’t drink your calories
Many people don’t count the calories in their drinks. A few drinks at a party may have as many calories as a whole meal.
3. Portion Control – don’t eat anything larger than your fist
In reality, you don’t have to deprive yourself of the foods you enjoy and never eat them for the rest of your life. You just need to learn to eat a little less of them.
4. Don’t fad diet – live healthy
Fad diets fail because once you go off the diet, you go back to your “normal” habits. In which case, you will, of course, go back to your “normal” weight. Make a commitment to change the way you live. Make small but sure changes in your eating habits that you can adhere to long-term.
5. Pack your lunch
It may take a little more time initially to pack your lunches for work, but once you start and get the right foods at the grocery store, you’ll find that it only takes 5 minutes in the morning. Bringing your own lunch gives you more time to work at eat, generally decreases the amount that you are eating, and gives you a greater variety of food. Even a healthy frozen meal or a can of soup would work!
6. Avoid buffets and fast food restaurants
The average meal at a fast food restaurant (hamburger, fries and a drink) contains about 1,500 calories. This is your entire allotment for the day in one meal. Stay away from the extra grease, preservatives, and who knows what else at the fast food joints. Of course, if you are going to a buffet, you are going to “get your money’s worth” and eat too much and regret it later. Just don’t go.
7. Do not go back for seconds
Serve yourself an appropriate portion of food and don’t go back for more. The seconds will only go to your waistline.
8. Use a salad plate when eating
Using a smaller plate will allow you to control your portions. The same fist-size portions will fill up a smaller plate easily and you will not feel like you are shorting yourself.
9. Slow down your eating
Your brain takes 15 minutes to process that you have been eating, then triggers the hormones that tells you that you are full. If you eat too quickly, you may overeat by the time your body tells you to stop. Take your time. Chew your food more. Talk with your friends and family at mealtime. Put your fork down between bites.
10. Do not compare your eating habits to those around you – they’re all fat!
In America, “normal” is not the norm. Everything is supersized. 70 percent of adults in America are overweight or obese. If you feel like you’re eating like a bird compared to those around you, realize that you are eating the normal amount, and they likely need to lose a few pounds.