Whether you are trying to lose weight by following a diet to reduce body fat,
Or you are interested in just the maintenance and control of your body weight, there are some habits that help you achieve your goals.
Try not to buy food while you are hungry. It is also good to prepare in advance one of the list of foods you need to take and not to buy additional food that you do need.
Avoid eating while standing or do other things, such as when watching TV so you do not eat “mechanically” but calmly, enjoying your meals and get enough to realize that.
Chew your food slowly and put the cutlery on the table between each mouthful.
Be sure to have available nutritious snacks such as fresh fruit, simple toast, low-fat yogurt.
It makes sense when you are often in front of the view of some attractive, but foods rich in calories (chocolate, biscuits, pastries, pies, pizza etc) be hard to resist you. Avoid buying such foods often and if you happen to buy some of them, store them in places not easily see at any time, such as high or the back of the cupboard or somewhere hidden in the refrigerator.
Reward yourself when you make a weight goal you have set (eg buy a new outfit or arrange an activity that has been missed you).
If you ever deviate from your diet, do not use this as an excuse to abandon your effort. It is a physiological fact (if occasionally happens) and all you have to do is to return to normal in your program.
Do not follow extreme eating behaviors, such as ‘fast’ and irrational hypocaloric diets.
You will lose large amounts of lean mass rather than fat and your body will be deprived of valuable nutrients. You will soon get tired and at the first opportunity will be ‘broke’ in food. You will not feel wellbeing, but fatigue, nervousness and melancholy, and it is likely to create serious problem to your health.
When you offer a meal, snack or dessert that you like very much, just take a reasonable amount, having in mind that this will not be your last chance to try it.
A highly effective tactic is the diary keeping. You can record what, when and how much you eat and what your feelings at that time (eg. Real hunger, boredom, sadness, anxiety, etc.) Observe when you eat for reasons other than physiological hunger and work with some other activity you like, instead of eat.
The help from your immediate environment is essential for your effort. Ask family and friends to support you and encourage you.
Try to integrate exercise into your life or to move more in your daily activities (increasing walking, using less drive, the elevator or escalator, etc.).