gethealthyclarkcounty » Lets get tricky.

The truth about weight loss boils down to a simple formula: less calories in vs. more calories out. Break that rule and all the carb-cutting, fat-burning, and low-glycemic index eating in the world won’t shed those pounds. No “diet” plan regardless of how new and great can’t change this truth. Even Oprah can’t change this truth, no matter what new berry or book she promotes. So lets be honest eating less is not easy, if it were we would all be set. But we all seem to be trying to do it. So what works and what doesn’t? Do you use smaller plates so you can’t pile on as much food? Maybe you ask for a to-go box as soon as your meal comes and you plan from the beginning to only eat half.
What tricks do you use? Leave a comment with your suggestions on how to cut calories and eat less.

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I keep some crafts in the cubbies below my coffee table. When I am tempted to eat in those evening hours while watching TV, I pick up my beads or crochet and do that instead. I also have a mug of steaming skim milk w/about a tablespoon of Hershey’s Chocolate syrup before bed (non-fat treat). It knocks out that ’sweet’ craving and helps me sleep better. ZZZZZZZZ

Here is a great trick that I learned from my friend Shirley. Leave two bites of every meal on your plate. It’s amazing how many calories you can save in a day by just leaving a few small bites of each meal on your plate. This way, you still get to eat what you normally eat, you don’t feel deprived and you save calories and lose weight!
I will admit that it took me a little while to get in the habit of this, but after I formally relinquished my membership in the ‘Clean Plate Club’ it became a habit. I’ve already lost 5 pounds this way and nothing else has changed.
The 10 in 10 Program is a great program! A good wake up call for me.

Premeal: drink a glass of water.
During the meal follow the half plate rule: fill half of your plate with veggies and divide the other half into two quarters, one for a starch and one for a lean protein. Pace yourself with the slowest eater at the table. Do NOT serve seconds except for veggies—eat those all you want.
Postmeal: don’t linger at the table and go brush your teeth.

I make sure that I always eat breakfast and bring healthy snacks with me to work. Breakfast is usually a hot whole grain cereal like oatmeal. People think that eating oatmeal is gross or boring, but I add fruit (fresh berries and/or dried craisins, cinnamon, walnuts (sometimes add a splash of vanilla soymilk) and it tastes great! Not to mention that oatmeal keeps me full longer than cold cereal would. If I do get hungry, I eat a piece of fruit, raw vegetables, or some almonds that I keep in a small container for those snack attacks.

Apples and peanut butter- I limit my peanut butter to the recommended 2 T. It’s a great snack.

THIS IS A GREAT PROGRAM.I LOST 4 LBS IN THE FIRST WEEK,JUST BY MAKING SOME VERY SIMPLE ADJUSTMENTS TO MY CALORIC INTAKE. I LOVE THE PRATICAL TIPS FOR CUTTING CALORIES!

It is important to change habits and eat less, more times a day but, have healthy foods that keep us going. That’s my tip!!

When I start feeling hungry for a snack I drink a glass of water. This usually fills me up because I am not really hungry, or if I am still hungry I’ll make a filling but healthy snack like an apple with peanut butter or a bowl of popcorn. When I go out to dinner I’ll order dressings on the side of salads so that I only use what I need, and if a sandwich comes with fries, I’ll substitute it with steamed veggies instead. If you must splurge on dessert, it is great to split it with someone, or just take a few bites and take the rest home. I find just a few bites is all I need to satisfy my cravings. I also am a big snacker, so I will measure out portions in bags so that when I snack, I just grab a healthy amount and I never snack right from the bag.

Keep a food journal- if you bite it, write it! You
will be accountable for what goes in your mouth and can see what changes you can make!
Try eating foods with more fiber that will keep you full (Fiber One cereal tastes good in yogurt, salad,etc.),whole grain bread with at least 3 G of fiber,etc.

One of the challenges of nutrition is my love of desserts. I always give into my cravings, but I never indulge. If I want a cookie, I have a cookie, but only one. I find that if I eat something else to avoid the sweets, I just will end up eating more so indulge a little. Also, I love to bake because just by smelling the desserts in the oven, it makes me forget how much I want to taste a baked cake or pie. I love ice cream and frozen yogurt, so to portion out the right amount I use a small dish for just one scoop or an ice cream cone which is perfect portion control. It’s okay to have dessert, just don’t eat a whole cake in one sitting. If you are ever dining out and know you will want dessert, take a browse at the nutrition menu online so you know what to order for a sensible meal and pick the best dessert that will save you on calories.

Whenever I get invited to parties, especially during the holidays or summer bbq’s, I will always have a quick bite before hand like an apple or some trail mix that is filling so I won’t be starving when I get around the food. Also, I always offer to bring a veggie plate because then I will know there is at least one good thing to eat there.

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