11. Leave something on your plate at every meal
One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
12. Get to know your portion sizes
It’s easy to underestimate how much you’re eating. Today, don’t just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
13. Don’t give up dips
If you love creamy dips and sauces, don’t cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.
14. Make a healthy substitution
Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.
15. Bring lunch to work tomorrow
Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
16. Have some dessert
You don’t have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be — sure you’re practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.
17. Ask for what you need
Tell your mother-in-law you don’t want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it — make yourself a priority and assert yourself.
18. Improve your treadmill technique
When walking on a treadmill, don’t grip the rails. It’s fine to touch them for balance, but you shouldn’t have to hold on. If you do, that might be a signal you should lower the intensity level.
19. Simon says… get fit
Here’s an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says — you do it with the weights, they do it without. They’ll love it!
20. Make the most of your walks
If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
Next: 1 2 3
One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
12. Get to know your portion sizes
It’s easy to underestimate how much you’re eating. Today, don’t just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
13. Don’t give up dips
If you love creamy dips and sauces, don’t cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.
14. Make a healthy substitution
Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.
15. Bring lunch to work tomorrow
Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
16. Have some dessert
You don’t have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be — sure you’re practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.
17. Ask for what you need
Tell your mother-in-law you don’t want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it — make yourself a priority and assert yourself.
18. Improve your treadmill technique
When walking on a treadmill, don’t grip the rails. It’s fine to touch them for balance, but you shouldn’t have to hold on. If you do, that might be a signal you should lower the intensity level.
19. Simon says… get fit
Here’s an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says — you do it with the weights, they do it without. They’ll love it!
20. Make the most of your walks
If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
Next: 1 2 3
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