strategies for eating less and losing weight

To lose weight you have to be willing to change what you eat, when you eat, and how much you eat. You also must be willing to make exercise a part of your life.

Neither a 3-day diet, a 3-week diet nor a 3-month diet will help you "change" your eating habits unless it includes exercise and strategies for eating during the holidays, picnics, weddings or quite simply, life's events.

To live, you have to eat. Food is one of the great pleasures of our society. But to lose weight, once and for all, you have to make a few changes in regards to your eating.

to get you started, consider these helpful tips for losing weight without ever dieting:

eat slowly and chew your food longer

So many people take bite after bite of food and barely chew it before swallowing. Many of you are always in such a hurry especially at lunch. Take time to enjoy every bite. Put your fork or the sandwich/burger down between bites. Often, people eat so fast that they overstuff themselves before the brain has gotten the message their stomach is full. So slow down your eating. You'll eat less food.

eat without distractions

Studies show people who watch TV while eating, eat more than people who don't. Turn off the TV or refrain from reading while eating. Instead, eat at the table and enjoy your meal.

set your table

A nice place mat, napkins, silverware, plates and glasses can make a meal more appealing and enjoyable. By creating atmosphere, you become more aware and mindful of what and how much you eat. You are more likely to relax and enjoy your food rather than shovelling it in.

eat smaller portions

Restaurants and fast food places are serving larger and larger servings and weight conscious Americans are losing sight of "true" portions sizes. Cut your food in half and box the rest. Or, share an entree with someone. If you eat out often and clean your plate, you're more than likely eating way too many calories. In fact, a typical restaurant meal has about 1000 calories.

vary your diet and eat foods with a variety of colours

The taste and texture of different foods makes them more satisfying and more visually appealing. You're less likely to overeat when you eat variety.

don't eat late at night

Once you have had your evening meal, do not eat again. Go for a walk; read; do household chores. If you feel like eating something, drink water instead. Late night eating can sabotage the best eating plans.

limit alcohol consumption

A drink or two every night can add inches to the waistline. Alcohol equals empty calories. More than a couple of drinks can add up to 200 or more calories. Alcohol is also metabolised by the body as fat.

here are some ideas to help you create and stick with new eating habits:

start today

When it comes to weight loss, tomorrow never comes and neither does Monday. If you want to lose weight, or get in shape, start now.

keep a food log

Writing down what you eat will help prevent "unconscious eating," and will make you accountable (at least to yourself) for your food intake, and make you more conscious about what you are eating. A food log should be written at the time you eat, rather than later or at the end of the day.

clean house

Go through your kitchen and remove things like mayonnaise, salad dressing, butter and any and all "binge foods." Replace these (if you must) with low-fat or non-fat items. It isn't that you can't eat these foods every once in awhile, just don't have them in the house ready to be eaten for emotional reasons.

avoid deprivation

If there is a particular food that you absolutely crave, make room in your food plan for it. If you are just dying for an ice cream cone, have one. Better yet, get in the car (or walk) to the ice cream store and buy one. How many servings do you think you would have if you had a gallon in the freezer? Allow yourself to have what you want, but don't make it too easy to get. Another thing to remember is that deprivation leads to bingeing. Remember, you are striving for permanent change.

exercise

Exercise not only burns calories, tones muscles, and increases your metabolism, but it can also help to relieve depression and even suppress your appetite. Walk, jog, roller skate, lift weights, swim or take an aerobics class. Exercise for at least 30 minutes at least 3 times a week. What is the best e yourself the way you want to be every day, join a weight loss group or keep a journal. Do everything you can to keep a positive attitude and don't give up!

cheating

If you "go off" your eating plan, go back to it now. One of the things that keep people from losing weight permanently is that they tend to quit their food plan just because they had a bad day. Again, when it comes to weight loss, 'tomorrow never comes, neither does Monday'. Start today.

stay motivated

Say daily affirmations, read inspirational books, visualize yourself the way you want to be every day, join a weight loss group or keep a journal. Do everything you can to keep a positive attitude and don't give up!

Now you could be on your way to losing a few extra pounds -all without dieting!