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Here are more virtually "painless" ways you can work towards weight loss every day!
- Buy single portion size servings of food. Keep your portion sizes in check by buying single serving packages of food whenever possible. Not only will single serving packages keep you focused on eating in moderation, but the nutrition information is also handy -- no measuring required. If you are keeping a food journal, or monitoring your nutrients intake with a program like Weight Watchers, you can take note of fat, calories, fiber, etc. before discarding the package.
- Bowled over by portion control? Avoid eating anything directly out of the container, particularly foods that lend themselves to binges like ice cream or potato chips. It's virtually impossible to practice portion control when you eat straight out of a container. Plus, the experience of eating the food in and of itself will be different. As you eat from a container, you're likely to feel out-of-control, thinking, "If I'm being this 'bad' then I should just go all the way." You'll feel more in charge of your actions by eating one serving mindfully from a dish.
- Make a list, check it twice. As difficult as it may be, sit down with pen and paper and list the poor eating and health habits you have been adhering to. Examine your worst pitfalls and your short-comings. Be honest. No one else will have to see it if you don't want them to. Put your list in a secret place and refer to it often, checking off each habit that you kick. Making that checkmark will be a contract with yourself to never revert to that old habit again.
- Keep a food diary… an honest one A recent study proved the power of keeping an accurate weight loss diary. Volunteers were asked to keep food records of everything they consumed. The results? Most women stretched the truth. So much so that they were actually consuming close to 1,000 calories more than their diaries let on. Keep that food diary above board and you will succeed!
- Know your danger zones. If you know sitting in the kitchen is going to cause you to raid the pantry... leave the room. If lingering at the dinner table makes you long for dessert... vamoose! For example, don't use the kitchen table for other activities like paying bills if you know you can't fight temptation. Or, as soon as you've finished your meal, head outside and take a walk. Not only will it get your mind off of eating, you'll have the extra benefit of exercising.
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