Losing Weight through Dieting

Decide to lose weight because you are a wonderful person, not in order to be one.

A weight loss of half to one kilos of fat a week is ideal.

Divide your weight loss goal into manageable sub-goals. Reward yourself (new book, movie, etc.) with each one to one and a half kilos success.

Eat like a king at breakfast, a prince at lunch, and a pauper at dinner.

Don't skip meals. Skipping meals can make you think you deserve to eat more when you do eat. Try to eat regular meals at regular times.

Learn to distinguish "stomach hunger" from "mouth hunger" where you just want to chew on something that's sweet, etc. This could mean the difference between a pint of Jamoca Almond Fudge ice cream and a slushy glass of fruit juice.

Angry or frustrated? Drink a glass of water or take a brisk walk.

Keep low-calorie foods on hand - and prepared - at all times.

Eat whole fruit, fresh vegetables, and whole grains to fill you up, not out.

Keep busy. Busy people rarely have time to think about snacking.

Exercise every day. Exercise videos work well for many people because they're convenient, they save you time (you don't have to go anywhere), and you get your own personal "coach." Also read Losing Weight through Exercise.

Eat slowly. Enjoy every bite.

Drink six to eight glasses of water a day. Lots of water keeps your body "humming along" smoothly, and it also helps you feel full.

Go light on fruit juice and sugary soda pop; they can trigger the release of insulin which can make you feel hungry. Caffeine can also stimulate hunger.

Keep a food diary so you're aware of what you're eating - and when and why.

Deal with one meal at a time. The next meal you eat, make sure it's healthful. If you think about each meal as it comes, the weeks, months, and years will take care of themselves.

Cater to your food passions now and then. Buy a couple of chocolate mints for an after-lunch treat. Or stay within good eating habits six days a week and eat anything you want on the seventh. Whatever works.

Go ahead and have dessert - but make it fresh fruit or a diet gelatin.

When you're stressed, take a walk around the building, or climb up and down a few flights of stairs instead of sitting down with a doughnut or candy bar.

Pack healthful snacks from home and don't carry change if vending machines are a problem.

Once you reach your ideal weight, never allow yourself to get more than a kilo and a half over this weight. Cut back on fats and sugars, and get more exercise if you find your weight creeping up again.