Diets, Dieting, and Losing Weight
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Food Diets: Everyone is different, so try a diet that works for you:
Weight Watcher's, Low Carb, Atkins, Sugar Busters, Body for Life, Calorie Counting, Low-Fat, Mediterranean, Doctor Supervised, etc.
Try increasing in small increments.
Add to your routine slowly but consistently over time.
Try to add exercise into your day by parking farther away, walking when possible, get up after every completed task at work, take the stairs instead of elevators at least 1 or even more flights.
Try walking, go to the gym on a regular schedule (find one that is close to your work or home), buy exercise equipment, get a WII, take walks (alone or with others), walk during lunch breaks
Eating Behaviors: Control your eating, instead of letting it control you (Stimulus Control)
Where you eat: Try not to attach eating to another activity, like driving or watching T.V.
When you eat: Try to eat at the same times each day. Eating more meals spread out throughout the day tends to keep the appetite under better control than eating once daily.
What you eat: Pick a Food Diet above and try to stick to it, if it doesn't work, try a different one. Stay away from fast food, or make wise choices while there if you have no other options.
How you eat: Eat slowly, savor each bite, eat on smaller plates, take smaller bites. Try focusing on the food as you eat it, and how you full you are while eating (write down your percent fullness).
Why you eat: Make sure you are hungry, if not, don't eat. Try doing something else first and delaying the eating to see if the hunger goes away.
Emotions: If you think you might be eating due to depression, nerves, anxiety, or other moods, try doing some non-eating activity instead (especially exercise)
Stress and lack of sleep can increase hunger, so try good sleep habits and do things to reduce stress
(add enjoyable activities, make a list of your positive qualities, try to reduce stressful influences, etc.).
Click here for 7 tips to curb Emotional Eating
See a counselor, medical doctor, psychologist, or psychiatrist if you are feeling chronically depressed, anxious, or your mood frequently drives your eating.
Other tips: Don't grocery shop hungry, don't buy junk foods for the house or office, try drinking a calorie free drink instead of eating (you may only be thirsty).
If you make a mistake, it is o.k. Let tomorrow be a new day.
Treadmill Desks Walk off pounds while you are at work doing your job!
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** you should consult with your medical doctor before making any changes to your exercise or diet