Weight Loss Tips & Tricks...

Most of us know these things, and this may have been posted before...but one more time for the new kids! (Me included!)

I found when first cutting back cals, I was still pretty hungry but didnt want to go over my cals for the day. Here are some things I have found helpful when trying to lose weight AND feel full :

1. Eat Slow - I look at the clock when I start eating. I make sure that it takes me at least 20 minutes to finish a meal. I have noticed something by observing ppl eat - thin ppl eat slower than overweight ppl. I know I for one used to wolf down my food. I had to teach myself to relax and take my time - no one is going to take it away from me LOL. How do I do this? Simply by setting my fork down bewteen bites. Have a bite or 2 and then give your utensil a little break. And chew slowly - savour the food!

2. Lotsa Water - I drink some before I eat each meal. It helps to fill me up and not overeat. When Im putting my fork down between bites, I take a few gulps of my water.

3. Get More For Less - find the foods that have fewer cals, but will help fill you up. Like a salad before lunch or dinner. Or load up on the veggies with your meal. Or an apple before you eat or with your meal.

4. Proteins & Fiber - I used to have a yogurt for breakfast and it didnt fill me up. But when I added high fiber Kashi to it - whadda know? Im full! Fiber really fills you up and the protein gives me energy.

5. Trick Your Brain & Eyes - Instead of using a regular size dinner plate, use a smaller one. The plate will be full with smaller servings. And your eyes and brain will think "wow, look at all this food Im getting. I sure will be full after all of this!"

6. End Of Meal Sweets - Again, another mind game...I find that if I have something sweet right after I eat, it helps trigger that, ok Im full feeling. There are plenty of low cal/low sugar/no sugar treats you can work into you budget. Sugar free Klondike bars are 100 cals. Sugar free Jello puddings. Sugar free Jello. Ive also read that peppermint signals your brain that its time to stop eating. Just dont dont forget to factor these cals into your daily total.

7. Eating Out - We all know that restaurants serve WAY more than a normal or more importantly, health, serving. Ask for a to go box with your meal, that way you can box up 1/2 of your meal as soon as it is served. And you have lunch for the next day! However, that being said...I have a hard time with that. While sitting there conversing with family or friends, I noticed myself opening the box to "pick" at the food. Or I would eat it when I got home. Heres how I stopped that: When my food comes, I cut everything in halves. I push it off to the side of my plate and cover it in salt. And I mean COVER. More salt than even the craziest salt lover could handle. There is no way Im going to eat that, ick! I know some ppl consider it a waste, but, I look at it as better wasted on my plate than in a body that doesnt need all that food.

Ok, I guess those are the main ones that have really been helping me. Feel free to share some more - we could all use a little help!

great post! I've always had a hard time eatting slow. Guess that is do to being a waitress allbmy life and having to hurry and eat before going back on the floor to work. Boss always pushed you into getting back to work.

I'm a newbie here, so thanks alot for the advice I really needed it!

Ejoy :)

Also a good tip ( read it in a magazine a LONG time ago, and has stuck with me ever since ):

If you have a sandwich in front of you, automatically rip it in half. Eat a half. Enjoy it. Look at your plate: you still have another half to eat! You have just tricked yourself into thinking you had more to eat =]

Fruit and Veggies are awesome snacks if you feel like you must snack.

I take a couple grapefruits or a lb of strawberries to work everyday and when I get those snack cravings I eat one of my pieces of fruit.

The grapefruits are awesome because they take so long to cut and divide each section that you have put more time into it and your craving is not as strong by the time you eat it.

Also, if I must use a sweetner on my fruit, I use Splenda... just a tad goes a long way.

I have a few to add...
First, eatting out is a huge problem. A few things that work:
-Try to order off the kids menu if allowed and they have good choices
-Split the meal with a friend
-If you are getting your own large meal, ask for a doggie bag before you start eatting. This keeps you from picking once your full but having conversation

Also-
I am a bored and stress snacker which are very hard to combat. A great and healthy tip even better than fruit, WATER. Keep a sport top waterbottle at hand so when you are looking to eat because you are a fiddler (in front of a computer) or you are stressing and the act of chewing helps, you can just chew on your water bottle top and drink water.... fills you up with a motion like eatting for 0 calories.

And lastly allow yourself rewards. Back when my mom was in weight watchers, she would subtract the number of points she ate that day from 50 and eat that many chocolate chips... that way if you do well, you get more reward, if you don't do well, less reward, but no matter what you get that little sweet end of the day satisfaction that leads so many people to unhealthy desserts (ice cream, brownies, cookies...)

Good Luck everybody!

Good tips all!

Although I would caution against using food as  reward for eating good all day or losing weight. I personally think that just reinforces the bad habits we are trying to change. Food is Food. Its fuel for your body. It you like deserts, have it. Just make it a healthier choice like fruit with some fat free cool whip, angel food cake with pineapple, frozen yogurt, etc. And make sure it fits within your calorie budget.

Your reward for eating good? A healthier life, longer life!

However, rewards for loosing wegith can be great motivators. I plan on getting a manicure & pedicure for every 20 lbs lost. I also have some milestone rewards set up for myself too. Of course the best reward will be the lean, healthy body I will have =)

Kerry, you hit the nail on the head!  Rewarding with food is how we got here in the first place.  I have goal rewards also.  When I get to 199, I am buying some tanning sessions.  When I get to 170, I'm going to get a manicure and pedicure.  Food is fuel, if we can keep that mindset, we will have healthier, longer, more fulfilling lives!  Good luck to all, great tips everybody!

here is one that just occured to me when I read mindysmith's post: tanning! 

Tan people look better in a bathing suit, or even shorts, than white people.  Even if they are fatter!

I am the whitest person on the planet!  With a bunch of freckles for contrast -- I'm 100% Irish and go from white-to-burn-back-to-white.  No tanning booths for me, or even 'real' sun, due to skin cancer issues.  Last year I got a "spray on tan" -- mystic tan I think its called.  Anyway, I did it last summer for my wedding and I realized the tan actually made my fish-belly white thighs look thinner!  I continued to get the tan sprayed on, every other week and when it was fading boosted it with self tanning lotion.

I wasn't going to do it again, cuz it gets expensive....  but ya know what?  I'm gonna treat myself when I hit 150 which should be around mid-end of June.  I'll still be 10lbs (hopefully!) from my goal, but thinner, and tanner when I hit the beach!

YAY!  It's motivational!  I have a daughter that mystic tans and loves it, although the toes kinda freak me out!

Great post, kerry!

I've got a few to add:

- Drink tea! It's yummy, full of antioxidants, and is virtually a calorie-free food. Not to mention, it's filling and has to be enjoyed slowly.

- Make dinner an event, not a meal. Put on some music, light some candles, indulge in a glass of wine, serve on a pretty plate. When you eat with your senses, you feel more satisfied afterward.

- When you're feeling the itch to eat what you shouldn't, drink a big glass of water. If that doesn't work, give in...just a little bit. A mini-cup of ice cream or a couple of pieces of rich chocolates may seem off limits, but one little indulgence will prevent a big one later.

- When you're craving sugar, try an all-juice popsicle. They're great, because you have to eat them slowly (or risk pain), and they really hit the spot on a hot day.

good ideas everyone! A few more:

- cut up your apples into little little slices... that way they last longer & it seems like you're eating double the amount you normally are.

- a little bit of peanut butter usually satisfies my salty food cravings!

- TEA IS GOOD TOO. i think green tea is the best.. i may be wrong, though

if i eat any slower i will be just staring at my food. lol thanks for the advice

Excellent post! Well done Kerry :)

My own tips are:

- Not only using a smaller plate, but i also use a smaller spoon. I know this sounds dodgy but it really works when i sit with my family and a huge bowl of rice is served to share. I like to dig my spoon in the bowl after i finish (naughty!) but i end up eating half the amount i would have ate using a bigger spoon!

- Always carry a healthy snack in your bag (carrots, nuts...) so if you got hungry, there's no excuse to grab a choco bar from the nearest shop.

- Don't deprive yourself from certain foods u love (unless they are unhealthy or not worth it!) learn to eat in MODERATION.

- Always look for better alternatives: If you eat pasta, use tomatoe sauce instead of creamy cheesy sauces. Instead of white bread, use whole wheat. Instead of sugary fruit juices have flavoured water. Instead of full fat use low fat or fat free... etc

- Drink water, water, and more water!

- Read THE LABELS!

If you have a lot of weight to lose, instead of setting that one big goal (that may seem so insurmountable), set smaller, mini-goals (for example, every 20 lbs) - and give yourself a small treat when you reach them.  For example, buy a nice top or that book you have been wanting.  Hitting those mini-goals are great motivators and reminders of what you are trying to accomplish.  And once you hit one or two, you start feeling that it really *is* possible to get to that final goal!

As for foods and such, I am a munchy person, so I try to find low-cal munchies that I can fit in for my snacks.  For example, I often buy the Yoplait Whips or the flavored rice cakes.  Also, I love Cheese-Its, so I got little snack-sized ziploc bags and measured out a serving and put it in the bag.  I did that a bunch of times - and then kept them all in a sealable (air-tight) plastic container.  That way they are already portion controlled, and easy to get.  I also love eating more fruits and veggies when they are in season and more affordable.

Here's my own tips:

- Do not starve yourself. Eat! We need food! But choose the healthier ones. Say, for snack I used to eat junk foods but now I grab an apple or a mango or i eat oatmeal. Before, I drink soda, now I drink grean tea. This also prevents binging because you are full.

- Drink fruit juices! They're really yum and healthy for you! :D

- Steam, roast. Instead of frying, why not steam your fish next time? or roast them. That way, you drain the fat and oil from them, not add to it. Should you need to fry, use olive oil instead of the regular oil.

have fun eating everyone! :D

ken

Wonderful!! I alsos have one trick.

 

I haven't personally tried this yet....But I'm going to!

My Friends Friend, (hhaa) used to cut her food in small pieces and eat with chopsticks, one piece at a time, whenever she wanted to drop 10 pounds! She Said it worked great! But, If this does;t work for you, sorry if I'm feeding false iformation.

 

Have a Nice Day! Good Luck! 

 

P.S. A video On How to Use Chopsticks!

http://www.videojug.com/film/how-to-use-chops ticks-5

For me, I used to just love the act of chewing something ..therefore this led to boredom eating.

Chewing gum is a huge lifesaver for me :) I know some people say that it makes them feel hungrier. But if you can control your hunger and are just looking for that oral fixation. Sugar free minty gum is great for after dinner cravings!! As well as when you are preparing your meal so that you dont munch.

As well, I LOVE tea ...takes a while to drink because its hot and lets the time go by