The downfall of many diets is a lack of discipline -- not necessarily giving in to that chocolate chip cookie, but not sticking to a sensible eating plan and exercise routine. When you get into the habit of controlling your intake of calories and burning them off, it becomes a way of life, not an ordeal you must survive until you lose the weight.
Eat Breakfast
Don't skip the first meal of the day. This doesn't mean you should gorge on waffles and bacon. Yogurt or a poached egg will do. If you skip a meal when you're already hungry because you haven't eaten since yesterday's dinner, your body will sense possible starvation and adjust your metabolism accordingly by slowing it down, thus burning fewer calories as you go about your day. If you drink coffee, make it at home rather than buying it on your way to work. Frothy, calorie-laden versions at coffee chains cab be too tempting.
Have a Snack
Instead of eating three large meals a day, break your calories up into smaller installments. This is less likely to shoot your insulin production into overdrive and will prevent overeating when you do sit down to a meal. Snack on water-rich items that will fill you, hydrate you, and that are low in calories, such as cucumbers and celery.
Walk
Before you eat dinner, take a walk. Not only will it burn calories, but it also will lessen your appetite. Place a pedometer on your belt and try to get in more than 2,000 steps. Less than that will simply help you maintain your weight, but more will begin whittling away pounds. If you sit a great deal in the course of your job, make it a point to get on your feet and walk around for five minutes every two hours or so.
Adjust Dinner Plate
After you've filled your plate, remove a third of what you put there. It's human nature to take more than what you honestly need to feel full. Start by eliminating any white foods. They tend to contain unhealthy flour and sugars. Then pare any other carbohydrate portions until they equal and don't exceed your vegetable portions. When you're grabbing a meal on the go, always order the smallest size available. If you're dining out, push a third of your meal to the side of your plate, then ask for a doggie bag.
Pay Attention
When you sit down to a meal, eat. Turn the TV off and put reading materials aside. Studies performed by Bristol University have shown that when you don't pay attention to what you're eating, you tend to eat more.
Record Your Calories
At the end of the day, write down everything you ate. Better yet, keep a small notebook with you and record your calories as you go along. Many people realize that they consume a lot more than they thought they did when they keep track. Also note what you were feeling or doing when you ate. You might discover a trend or some triggers that cause you to overdo it.
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