Check with your doctor before starting any diet or exercise plan.
- Try not to eat after 7 PM.
- In bed by 11, up at 7. Go to bed earlier, get at least 7 hours sleep.
- Don't drink alcohol.
- Give away junk food and candy and don't buy more.
- If you crave a treat, walk to the store and back to get it, and get only one in the smallest portion size.
- Bake or make desserts yourself, for special occasions. Otherwise fruit is a healthy dessert.
- Hungry? First drink a large glass of water.
- Brush your teeth after each meal and snack.
- Keep a food diary, get an app to track how much you need to eat and how much you're actually eating.
- Avoid the foods you habitually eat too much of.
- Eat only small portions of whatever you crave.
- Mentally divide your plate in fourths: 1/4 lean protein, 1/4 healthy carbs, 1/2 vegetables/fruit.
- If you're having a big family meal, have it earlier so you can go for a walk after.
- Keep fruit or vegetables available for snacks.
- Eat an apple a day and drink 8 glasses of water (includes herbal tea) daily.
- Don't make prepared or processed foods the staples of your diet.
- Buy fresh or frozen vegetables, meats, fish, fruit. Avoid the packaged food aisles in stores.
- Don't serve "family style" so you won't be tempted to take seconds out of the bowl. Portion your dinner from the pan.
- Get an idea of the portion size you should take by eating packaged dinners like Lean Cuisine for awhile, or serve using a half-cup measure (like a soup ladle). Visually, a portion is the size of the palm of your hand.
- Take a 20-minute walk every day.
- Keep active doing activities you like.
- Weight-bearing chores or exercises are good to keep up strength but learn how to lift and carry without injuring yourself.
- Use a lunch plate instead of a big dinner plate.
- Foods fried in oil should be considered an occasional "treat" not a diet staple.
- Grill, bake or broil meat.
- If using a frying pan, braise meat or fish in 1 tbsp olive oil then add water or broth to continue cooking.
- Eat whole grains instead of white, processed breads and pastas.
