Introduction to the Healthy Eating and Weight Loss Tips

Living a long, healthy life depends largely on what you put into your body over your lifetime. You can make simple changes that will help you develop healthy eating habits.

How to Use These Healthy Eating Tips

Browse through these tips and select 2 or 3 that you think will work for you. Write each on a card and it near your food as a reminder. Putting a card in the silverware drawer, in the napkin holder or on your place mat can be great places to remind yourself. Try the tip. If you like it, keep using it until it becomes a habit. If you don't like it, pick another one.

Treat it like an experiment where you can learn about yourself and your habits. Don't get discouraged -- keep trying.

Below are the tips broken down by category. Use this list or browse until you find something you like:

How You Eat

These tips focus on your eating behaviors and habits like speed, cleaning your plate and more:

• Slow Down Your Eating


• Watch Your Liquids


• Chew More to Feel Full


• Don't Drink and Eat


• No Clean Plate


• Count When Snacking

Mind Over Food

These tips look at ways you can use your mind to out-smart your stomach:

• Food Thoughts Make You Hungry


• Expect Unhealthy Food to Taste Bad


• Avoid Using Food as Reward, Punishment, or Comfort


• Control Food Decisions


• Don't Diet: Change


• Set a Pause Point for Cravings


• Stop When You Are No Longer Hungry


• Confuse Your Nose

Serving and Storage

These tips use your dishes, storage containers and pantry as your allies in eating less:

• Move Your Food Around to Remind You About Your Goals


• New Plate or Glass


• No Bag Eating


• Use Tall Skinny Glasses


• Small Packages


• See No Snacks


• No Serving Dishes


• Iced Drinks Burns 1 cal/oz Extra


• Make It a Challenge to Get to Your Food

Food Choices

These tips look at ways to change what you eat:

Distraction

These tips emphasize limiting distraction to help you focus while eating:

About These Tips

I have collected these tips and hints, and use them with my clients.

They come from a variety of sources and are part of the toolkit of many nutritionists and dietitians. If you're interested in learning about the research behind many of these tips, I would recommend:

Mindless Eating by Brain Wansink