Weight Loss Tips

[Guest guest]

Another good one from Sansone's site!

Sharon

To lose weight and keep it off:

Keep a food diary. Write down what you eat, when you eat and how

much you eat.

Weigh and measure food. This will help you with portion control.

Carry your meal guide with you until you know it by heart.

Eat slowly. Put your fork down between bites. Sit down to eat.

Don't eat while you are doing something else such as in front of the

TV or in the car.

Eat more fiber. Choose whole grain cereals and breads. Eat fresh

vegetables and fruits, unpeeled. Avoid overcooking vegetables,

which breaks down fiber.

Restrict your salt intake. Limit salt use in cooking and at the

table. Watch out for hidden salt sources found in many processed

foods. Read labels carefully. Substitute herbs and other low-salt

spices for salty seasonings.

Avoid refined sugar (white sugar). It is high in calories and uses

up important vitamins and minerals in the body during metabolism.

Timing is important. You'll need to keep to a meal schedule to

maintain proper blood sugar levels and lower the chance of

hypoglycemia. Meals should not be skipped.

Limit alcohol intake. If you have a drink, have it with food. Be

sure to count the calories in any alcohol consumed. Alcohol can

affect blood sugar rapidly, so take precautions.

Combine regular exercise with changes in your diet.

Be consistent. Your meal plan should be relatively consistent in

the total calorie intake and in the balancing of the basic food

groups: carbohydrates, fats and protein.

Compensate for special activities. Nobody is perfect. If you over

indulge at a meal, compensate with extra physical activity or

medication adjustment (if instructed to do so by your physician).

Eat extra food if you are planning extra or unusual physical

activity.