| 1. Read labels before you buyYou'll be astounded at | | | | for you. You can request a smaller portion or a kid's |
| how many calories some foods contain. Don't just | | | | size or eat a couple of starters instead of a massive |
| check out the amount per 1oz or per 100g but the | | | | main course. Choose dishes prepared under the grill |
| amount the whole package contains and think about | | | | and with tomato-based rather than cream-based |
| how much of it you would normally eat. Then decide | | | | sauces. If you must have something sweet after |
| whether to leave it on the shelves or take it home | | | | your meal have coffee and a chocolate or two in |
| to add to your waistline.2. Use low fat dairy | | | | place of dessert.7. Cut down on alcoholThere are a |
| foodsChoosing low fat does not always reduce | | | | huge number empty calories in alcoholic drinks. If you |
| calories. Many foods are pumped with sugar or | | | | drink a lot it can really pile on the pounds. And then |
| thickeners to make up for the lack of fat. However, | | | | as often as not you'll end up snacking on peanuts or |
| low fat dairy products do usually offer substantial | | | | other high calorie nibbles along with your drink. A |
| calorie reduction over their full-fat counterparts and, | | | | huge added danger with alcohol is that it lowers your |
| with most, there is little difference in taste or | | | | inhibitions, mysteriously dissolving your willpower and |
| texture. This was not always the case. If it's a while | | | | making healthy eating the last thing on your mind.8. |
| since you tried low fat cheese for example you'll find | | | | Choose your snacks with careIt makes sense to eat |
| it much improved!3. Eat more vegetablesInstead of | | | | something about every three hours so that you don't |
| making meat the main event in your meal pile your | | | | get too hungry and make poor food choices at |
| plate high with veggies or salad. In general you should | | | | meals, grabbing a hamburger and fries because you |
| be looking to fill at least half your plate with these. | | | | let yourself go too long without eating. But choose |
| Add vegetables to soups and stews to increase bulk | | | | your snacks wisely because those calories can mount |
| without adding much to the calorie count. Stir fries | | | | up. It's best to snack on fruit or chopped vegetables |
| and curries are also great for making a little meat and | | | | if you can or maybe a cracker or two and not |
| a lot of vegetables into a delicious meal.4. Watch | | | | overload on calories with potato snacks and |
| your portion sizesTake note of the serving size on | | | | chocolate.9. Cooking not bakingThere's nothing like a |
| packaging and follow the guidelines by measuring out | | | | 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 | | | | need in the shops if you have a list and as you'll |
| it their business to get you to eat more food than | | | | know exactly what's for dinner each evening, you |
| you really need. That's how they make their money | | | | won't ever have to send out for pizza!Copyright |
| after all. Instead, eat fast simple food at home. You | | | | 2005, Janice Elizabeth SmallJanice Elizabeth is a weight |
| can control what you serve. You can control how | | | | loss coach, slimming club owner and author of "The |
| you prepare it. You can control your portion sizes. | | | | Diet Exit Plan", an 8 week coaching program for |
| When you eat at home you choose exactly what | | | | automatic permanent weight loss. Request her FREE |
| and how much you eat.6. When you do go | | | | 15 page report "How to lose weight without dieting - |
| outChoose restaurants which serve healthy food and | | | | 7 secrets the diet industry doesn't want you to |
| choose the healthiest dishes you can find on the | | | | know" at TODAY! |
| menu or ask for something healthy to be prepared | | | | |