…take the rest home for the next meal. Just because food is presented to you at a buffet doesn’t mean you have to eat or sample everything just because it is included in the price of a meal. Make food and portion sizes before you start eating.
6. Record your eating – Keep a written record of what you eat or drink, when, and where to see what triggers your eating. Do you eat when you are tired, bored, or upset?
7. Weigh in – Weigh yourself daily and record it. It helps keep track of your weight so that when your weight varies by more than 5 pounds you can make small eating and exercise changes before 5 pounds turns into 10 or more.
8. Pay attention & slow down – Don’t get distracted by multitasking while eating. Activities like watching TV or reading takes your focus off how much you are eating and your sense of fullness.
Stop when you pause while eating or sense that you are full no matter how much food is left on your plate. Eat slower and drink water with a meal.
Food takes 20 minutes for a message to get from your stomach to your brain that you are full so meals should take at least 20 minutes and preferably longer.
Chew each mouthful thoroughly. If you eat food that isn’t on your plan, don’t get down on yourself. Get immediately back on your plan rather than waiting for the next day or New Years to start again.
9. Get moving – Take a look at your daily schedule and figure out how you can walk, bike, or run more. Get 30 – 60 minutes of exercise each day and wear a pedometer to keep track. Aim for 10,000 steps a day.
10. Drink water – Drink enough water so that your urine is colorless and odorless during the day. People who drink sufficient water are more likely to lose weight.