Eat slowly. Take at least 20 minutes for meals and 10 minutes for snacks. This will help you feel more satisfied with less food.

 

Eat in one location and make it a singular, sit down activity. Beware of unconscious eating- in front of the TV, at the movies, while driving, cooking or standing! Calories are calories!

 

Plan ahead. This will promote quality food choices & eating strategies. Take baggies of snacks to work, research healthy recipes, & fill the pantry and frig with healthy choices!

 

Control emotional eating. Avoid eating for contentment, companionship, or relaxation. That is what friends, activities, and hot baths are for! Find pleasure in other ways in your life than food!

 

It is much easier to gain weight from dietary fat, than from dietary carbohydrates (breads, grains, fruits, veggies). At 9 calories per gram, fat has twice the calories than carbohydrates and protein (4 calories per gram). So, choose your food wisely and stop being scared of carbs! Healthy carbs include whole grain bread, brown rice, sweet potatoes, fruits and veggies!