| 1. Read labels before you buyYou'll be astounded at | | | | something healthy to be prepared for you. You can |
| how many calories some foods contain. Don't just | | | | request a smaller portion or a kid's size or eat a couple |
| check out the amount per 1oz or per 100g but the | | | | of starters instead of a massive main course. Choose |
| amount the whole package contains and think about | | | | dishes prepared under the grill and with tomato-based |
| how much of it you would normally eat. Then decide | | | | rather than cream-based sauces. If you must have |
| whether to leave it on the shelves or take it home to | | | | something sweet after your meal have coffee and a |
| add to your waistline.2. Use low fat dairy | | | | chocolate or two in place of dessert.7. Cut down on |
| foodsChoosing low fat does not always reduce | | | | alcoholThere are a huge number empty calories in |
| calories. Many foods are pumped with sugar or | | | | alcoholic drinks. If you drink a lot it can really pile on the |
| thickeners to make up for the lack of fat. However, | | | | pounds. And then as often as not you'll end up |
| low fat dairy products do usually offer substantial | | | | snacking on peanuts or other high calorie nibbles along |
| calorie reduction over their full-fat counterparts and, | | | | with your drink. A huge added danger with alcohol is |
| with most, there is little difference in taste or texture. | | | | that it lowers your inhibitions, mysteriously dissolving |
| This was not always the case. If it's a while since you | | | | your willpower and making healthy eating the last thing |
| tried low fat cheese for example you'll find it much | | | | on your mind.8. Choose your snacks with careIt makes |
| improved!3. Eat more vegetablesInstead of making | | | | sense to eat something about every three hours so |
| meat the main event in your meal pile your plate high | | | | that you don't get too hungry and make poor food |
| with veggies or salad. In general you should be looking | | | | choices at meals, grabbing a hamburger and fries |
| to fill at least half your plate with these. Add | | | | because you let yourself go too long without eating. |
| vegetables to soups and stews to increase bulk | | | | But choose your snacks wisely because those |
| without adding much to the calorie count. Stir fries and | | | | calories can mount up. It's best to snack on fruit or |
| curries are also great for making a little meat and a lot | | | | chopped vegetables if you can or maybe a cracker or |
| of vegetables into a delicious meal.4. Watch your | | | | two and not overload on calories with potato snacks |
| portion sizesTake note of the serving size on | | | | and chocolate.9. Cooking not bakingThere's nothing like |
| packaging and follow the guidelines by measuring out | | | | a baking session for piling on the pounds is there? |
| your food. Take care especially with snack foods and | | | | Because you never bake just for others or eat just |
| baked goods. Take a serving size out of the packet | | | | one serving do you? Turn your culinary talents to |
| and put the rest away. For home cooked meals, a | | | | serving up delicious healthy main meals instead. Take |
| piece of meat should be about the size of a standard | | | | pride in your fantastic lunches and dinners and not in |
| deck of cards not half an ox and a meal (excluding | | | | your double-choc chip cookie recipe.10. Plan your |
| any separate servings of vegetables or salad) should | | | | foodUse low-calorie and healthy cookbooks to plan |
| be about the size of two clenched fists. You can | | | | your food with care each week before you go |
| always have more veggies if that doesn't fill you up.5. | | | | shopping. You'll be less tempted by food you don't |
| Eat at homeRestaurants and fast food places make it | | | | need in the shops if you have a list and as you'll know |
| their business to get you to eat more food than you | | | | exactly what's for dinner each evening, you won't ever |
| really need. That's how they make their money after | | | | have to send out for pizza!Copyright 2005, Janice |
| all. Instead, eat fast simple food at home. You can | | | | Elizabeth SmallJanice Elizabeth is a weight loss coach, |
| control what you serve. You can control how you | | | | slimming club owner and author of "The Diet Exit Plan", |
| prepare it. You can control your portion sizes. When | | | | an 8 week coaching program for automatic |
| you eat at home you choose exactly what and how | | | | permanent weight loss. Request her FREE 15 page |
| much you eat.6. When you do go outChoose | | | | report "How to lose weight without dieting - 7 secrets |
| restaurants which serve healthy food and choose the | | | | the diet industry doesn't want you to know" at |
| healthiest dishes you can find on the menu or ask for | | | | TODAY! |