-
Decide to
change. Commit yourself to finding a new way. Stop bargaining;
let go of the old way.
-
Become willing to follow
all the rules of your weight-loss-plan, even the ones you don't like.
-
Practice
self-discipline. Cheating is not an option.
-
Follow your doctor's
health recommendations, all of them, even the stupid ones.
-
Take your medications
everyday and on time.
-
Sleep 8 hours at night.
-
Exercise at least 20
minutes a day. Work up to 30 to 60 minutes a day.
-
Listen to a portable CD or
tape player while you exercise.
-
If possible exercise with
a family member, friend or pet.
-
Drink at least 64 oz of
water a day, it keeps you full.
-
Chew ice between meals,
it's crunchy and calorie free.
-
Get all tempting foods out
of the house.
-
Eat breakfast every morning.
-
Only eat when you're
hungry. Always stop when you're full.
-
Do not eat when you're
bored, tired, lonely or in need of comfort.
-
Learn to tell the
difference between hunger and appetite.
-
Eat at the table; not your
desk, not your car, not your livingroom.
-
Eat slowly. This
gives your body time to register that it's full.
-
Place your fork or spoon
down between bites.
-
Chew every bite thoroughly.
-
Brush your teeth between
meals and after snacks.
-
Eat at least 4 servings of
veggies and 3 or 4 servings of fruit every single day.
-
Cook and eat more whole
grains, they keep you fuller longer.
-
Trim the fat from your
diet. Choose lean meats and low fat products.
-
Cook and eat homemade
foods as often as possible.
-
Every day write down
everything you eat. It keeps you honest and prevents plateaus.
-
Keep the kitchen clean and
the dishes done. You can't cook and eat healthy foods in a
dirty environment. It's just too hard.
-
Find a diet buddy or diet
program, preferably both.
-
Practice generosity.
Give of yourself, your spirit and your time. Be nice to people
who don't deserve it.
-
Practice forgiveness for
yourself and for others. Keep getting back on the horse, no
matter how many it throws you.
-
Pray & read your
bible, every single day.
