Weight Loss Tip of the Day

Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.

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Weight Loss Tip of the Day

Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites — sweets or junk food, for example — you won't be so hungry.

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Weight Loss Tip of the Day

If you want a cookie, eat a cookie. It's my opinion (and only my opinion) that most people with weight problems have a very bad relationship with food; this goes for those of us who overeat as well as those who are anorexic or bulimic. What happens it we separate foods into two categories: good and bad. Then we make a point to eat only the "good" foods and to stay away from the "bad" ones. The problem with this way of thinking is the bad foods become the only ones we want.

Anytime I've taken this tact to lose weight, avoiding the bad foods, it worked--for awhile. But eventually all I wanted was the "bad" foods and I would gorge on them: eating whole packs of cookies, cheese cakes and eating Popeyes every night for dinner (hey I'm a southern gal who LUUVS her chicken and biscuits). Of course I was never satisfied. As a matter of fact I was always disgusted at myself and my lack of self control. I would spend days beating myself up over the mounds of junk I just ate, only to repeat the cycle again the next day or week or whenever I was back to depriving my self of the "bad" stuff.

After years of repeating this vicious cycle, it finally hit me: Deprivation doesn't work. It only makes you want what you're not "supposed" to eat even more. It's like when your mother told you to leave that boy alone. And if even if you weren't that interested in him before, once your momma told you to leave him alone, he became the only boy you had eyes for. So now my philosophy is simple: If I want a cookie, I eat a cookie. Now those cravings I used to have are gone - poof - it's like they never existed. The reason being is that I know I can have a cookie (or cheese cake or Popeyes) whenever I want, so I don't have to eat the whole cookie jar at one time. Talk about liberating. I haven't felt this "free" in years. If ever.

Weight Loss Tip of the Day

Don't eat out of the container. Be it the pint of ice cream or the bag of potato chips, don't eat out of the container. Studies show you eat more, much more, when you eat out of a container, instead of taking some of the food and putting it onto a plate or a napkin. It seems the only way your brain knows you're done is when it hits the bottom of whatever you're eating on/out of, regardless of whether you're physically full or not. So take a couple scoops f ice cream and put it in a bowl or a handful of chips and put them on a napkin to eat. If after you're done and you some want more...get some more. But never eat out of the bag/carton itself.

So now you see why its so easy to finish off that pint of ice cream when you were only going to have a few scoops.

Weight Loss Tip of the Day

Start reading labels. I know it sucks, but you have to do it - and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

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Weight Loss Tip of the Day

Make lunch your main meal. Although they do this throughout Europe, a good explanation for eating your big meal at midday comes from ayurveda, India's 5,000-year-old approach to wellness. "According to ayurveda, we're actually designed to eat the larger meal at lunch because our digestive 'fire,' called agni, is strongest between 10 a.m. and 2 p.m., so we digest more efficiently," explains Jennifer Workman, a Boulder, Colorado-based ayurveda specialist, registered dietitian and author of Stop Your Cravings (Free Press, 2001). "I've seen people in my practice lose 5 to 10 pounds just by doing this."

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Weight Loss Tip of the Day

Start with soup. This Japanese tradition is one of the best weight-loss strategies. That's because eating soup, particularly the broth-based vegetable kind, before your entrée fills you up so you eat less during the meal, explains Barbara Rolls, Guthrie professor of nutrition at Penn State University in University Park, and author of The Volumetrics Eating Plan (Harper-Collins, 2005). A two-year French study of 2,188 men and 2,849 women found that those who ate soup five to six times a week were more likely to have BMIs below 23 (considered lean), compared with infrequent- or noneaters whose BMIs tended to be in the 27 range.

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Weight Loss Tip of the Day

Do you suffer from buffet thinking? If the availability of more food items adds to your temptation level then, you'll have to answer "Yes.". A recent study suggested that the more food choices you have, the more you consume. Stick to a healthy variety of a fewer number of items and you may be less likely to overeat.

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Weight Loss Tip of the Day

Avoid eating anything directly out of the container, particularly foods that lend themselves to binges like ice cream or potato chips. It's virtually impossible to practice portion control when you eat straight out of a container. Plus, the experience of eating the food in and of itself will be different. As you eat from a container, you're likely to feel out-of-control, thinking, "If I'm being this 'bad' then I should just go all the way." You'll feel more in charge of your actions by eating one serving mindfully from a dish.

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Weight Loss Tip of the Day

Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

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