TIPPING THE SCALES

Concentrate on one or two of these strategies and you'll soon reach your weight loss goals.

8. Exercise portion control

Obvious enough, you say, but what's a portion? Good question. My advice: Think small. Use small bowls, glasses and plates so that you're more apt to consume smaller portions. According to the U.S. government's Food Guide Pyramid, a serving in the bread-and-cereal category amounts to a half-cup for pasta, rice and cereal. Or half a bagel, an English muffin or one slice of bread. In the dairy group, one portion of milk is 1 cup, whereas a portion of cheese is 1 ounce. A portion of meat is 3 ounces--about the size of a deck of cards. The point of all this is that portions--as defined by the federal government--are small. Keep that in mind when exercising portion control, except for your fruits and vegetables. You're probably not getting enough of these nutritious foods, so pile them on.

9. Practice asking yourself; "Am I really hungry?"

This might sound crazy, but plenty of people eat for reasons other than hunger. Feelings of sadness, happiness, boredom, fatigue or frustration can make even the most disciplined person head for the refrigerator. Food can provide an escape from these feelings. So get in the habit of asking yourself, "Am I hungry, or is something else making me think of food?" If you're not hungry, close that refrigerator and figure out what's really on your mind. The more you do this, the better you'll get at it. Eventually it'll become second nature.

This might sound crazy, but plenty of people eat for reasons other than hunger. Feelings of sadness, happiness, boredom, fatigue or frustration can make even the most disciplined person head for the refrigerator. Food can provide an escape from these feelings. So get in the habit of asking yourself, "Am I hungry, or is something else making me think of food?" If you’re not hungry, close that refrigerator and figure out what’s really on your mind. The more you do this, the better you’ll get at it. Eventually it’ll become second nature.

Dear Diary

Keeping a seven-day food diary is the most accurate way of determining your eating routine. Using the form below--which you’ll need to enlarge on a copier--record all foods, beverages, condiments (mayonnaise, salad dressing, ketchup) and snacks you consume. To ensure accuracy, fill out the form immediately after eating.

Date:___________       Day of the Week:___________

Today’s Exercise:________________________________________

Time:___________

Location:________________________________________

Food:________________________________________

Portion:___________       *Hunger:___________

Beverage:___________       Size:___________

Water intake: 1   2   3   4   5   6   7   8   9   10   11   12

(Cross off a number for each cup of water you drink.)

*Rate your hunger on a scale of 1 to 5, where 1 is low hunger and 5 is high hunger.

Make a Plan

Following is a one-day sample menu that includes a good mix of excellent protein sources, grains, fruits and vegetables. The portions are reasonable and filling. Try creating a menu similar to the one below (we suggest you plan two or three days’ worth of meals), then use it as a shopping list at the grocery store.

Breakfast

1 cup of breakfast cereal or 1 cup of cooked cereal

1 cup of fat-free milk or 1 cup of low-fat yogurt

1 piece of fruit

1 slice of toast with jam or honey

Snack

1 piece of fruit

2 to 3 graham crackers

Lunch

2 slices of bread or 1 bagel

3 to 4 ounces of lean meat (chicken, turkey, tuna, trimmed beef)

2 cups of vegetables, cooked or raw

1 piece of fruit

1 cup of low-fat or fat-free milk or 1 cup of low-fat yogurt

Snack

1 granola bar or fruit bar

2 to 3 low-fat cookies

Dinner

2 cups of cooked pasta or rice

3 to 4 ounces of lean meat

1 piece of fruit

2 cups of vegetables, cooked or raw

1 cup of low-fat or fat-free milk

1 cup of low-fat ice cream or frozen yogurt

Get Your Fill

Research shows that people who eat adequate amounts of protein and fiber usually take in fewer total calories. Both protein and fiber tend to make you feel full. Runners need around 6 grams of protein per 10 pounds of body weight and between 15 to 25 grams of fiber daily. See the chart below for good protein and fiber sources.

Eat These, Lose Weight

Mind Games

Cook Your Way Thinner

See Spot Run

The 10 Rules of Weight Loss

See All Discussions