1. Decide that eating well is going to be a priority. It won’t work without commitment, and don’t make excuses: you are never too tired or too busy

2. Plan your meals in advance. It can take up to six months to establish new habits. Make the time to make your food; that way, you will be able to control your nutrient intake. And believe that what you put into your mouth at every meal is 100 per cent your responsibility.

3. Realize that what you eat may not be what your friend or partner can eat. We all have different energy requirements based on energy level, body composition and size and genetics.

4. Eat often: three meals a day with two snacks. Don’t skip meals and don’t skip breakfast. The best snack food choices are fruits and vegetables — veggies provide, on average, 20 calories per serving (1/2 cup cooked, 1 cup raw), fruit 60 calories per serving. Or try snacking on protein, such as hummus, soy nuts, shrimp — protein suppresses hunger by slowing your digestion, which keeps you feeling full longer, which slows down the circulating metabolites that send hunger signals to the brain. I always have rye crackers, low-fat cheese, non-fat frozen Fudgesicle bars, fruit, salad, homemade soup and veggie dogs available, accessible in an instant.

5. Slow down. Take the time to savour and taste your food and listen to your body — it will tell you when you are full. Fill up the good way: try fibre. Besides being good for your health, it helps you feel full longer and often will reduce your overall calorie intake. Also, drink water and eat foods with a high water content, such as soups, smoothies, watermelon and cantaloupe, for that full feeling.

6. Cut down on fat. It adds lots of extra calories but little volume. Substitute the fat in your baking with pur�ed fruit and a little baking soda, or buttermilk or non-fat yogurt; read food labels and eliminate or reduce refined or highly processed food products.

7. You do not have to clean your plate at home or in a restaurant. Plus, “lite” food doesn’t mean you can eat extra servings. Don’t be afraid to ask the chef to alter the item you want to order, i.e., grill instead of fry, hold the cheese, dressing on the side for salads.

8. Think about being healthy, not thin, and beware of using food as a reward.

9. Do not starve yourself. Not only will you eventually binge if you are always hungry, you won’t be able to have a decent workout without enough energy.

10. Plan and commit to your workouts. Make them as important and ingrained as brushing your teeth. Choose activities that you love and try to include cardio, strength and stretching in your weekly workout routines.

– Alicia Snell

Copyright 2009, ZoomerMedia Ltd.

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