Improving Food Behaviors Simply

As many of you know, I'm in school to become a personal trainer and nutrition consultant.  We just finished a chapter in our nutrition book (Basic Nutrition & Diet Therapy by Staci Nix) on weight management.  There was a section entitled Practical Suggestions for Changing Food Behaviors that I wanted to share with all of you.  I feel the tips are a great way to get started on a path to healthy eating and to stay on that path. 

1. Goals - Be realistic.  Don't set your weight loss goals too high.  Set a goal of 1/2 to 2 pounds a week.

2. Calories - Don't be an obsessive calorie counter.  Become familiar with the food in your diet and learn the general values of some of your home dishes, then modify recipes or make occasional substitutes to lessen the calories.

3. Plateaus - Expect plateaus; they happen to everyone. As the body adjusts to a new energy balance, lean:fat body ratio, and metabolic rate, weight loss rates can slow down.  Increase the intensity of your exercise during these periods to help jump start your weight loss again.

4. Binges - Don't be discouraged if you have a binge.  If you have previously struggled with binge eating behaviors, you may have an occasional set back.  Try to keep them infrequent and when possible plan ahead for special occasions.  Adjust the following day's diet or the remainder of the same day to allow for extra calories for that occasion or get in a good workout before you go. 

5. Special Diet Foods - Purchasing special low-calorie foods isn't necessary.  Learn to read labels carefully.  Most special diet foods are expensive foods that aren't much lower in calories than regular foods.  All foods can fit in your diet in moderation.  The amount of calories should be chosen within the context of your overall meal plan for the day.

6. Home Meals - Try to avoid making a separate menu for yourself.  Adapt your needs to the family meal, adjusting the seasonings or method of preparation to lower calories.

7. Eating Away from Home - Watch portions.  When you are a guest, limit extras such as sauces and dressings and trim meat well.  In restaurants, select simply prepared items rather than combination dishes.  Avoid items with heavy sauces or fat seasonings and fried foods.  Select fruit or sherbet for dessert rather than pastries.

8. Appetite Control - Avoid dependence on appetite-depressant medications, which typically are only crutches.  Try nibbling on food items from the free food list or save other meal items, such as fruit or nuts for use between meals.

9. Meal Pattern - Eat 3 meals a day with 1-2 snacks.  Spread your daily energy allowance throughout the day.  Avoid the common pattern of no breakfast, little or no lunch, and a huge dinner.

I hope you find these tips helpful and let me know if you have any questions about one specific tip.