The following checklist is helpful for anyone who is interested in losing weight.
CHECK LIST FOR NEW BEHAVIORS
- ___ Chewing up to 35 times (drink your food and eat your drink).
- ___ Take at least 20-30 minutes to eat a meal, even snacks.
- ___ 3 long slow abdominal breath before each meal.
- ___ Put the fork down between bites.
- ___ Eat most foods early in the day for best utilization of calories.
- ___ Finish last meal of the day at least 3 hours before bed.
- ___ Wait 4-12’ when experiencing a craving.
- ___ Use smaller plates and portions.
- ___ Stop eating before you feel full.
- ___ Shop for food only after eating, not when hungry.
- ___ Stay out of the kitchen, cupboards, and refrigerator unless preparing food.
- ___ Practice eating only when hungry.
- ___ Create a schedule for eating.
- ___ Chose the least stressful time and place for meal.
- ___ Create a beautiful environment for eating.
- ___ Sitting while eating.
- ___ Drink eight to ten glasses of water daily, but not with meals.
- ___ Drink two glasses of water 30 minutes before meals to reduce appetite.
- ___ Eat lots of fruits and vegetables — as snacks, too.
- ___ Fill up first on lower calorie foods, such as soups or vegetable salads.
- ___ Avoid high-caloric snacks and deserts.
- ___ Avoid fats in the diet— they are more caloric.
- ___ Only use low-fat or nonfat milk products.
- ___ Choose organic foods.
- ___ Eliminate preservatives and artificial coloring / flavoring.
- ___ Become aware of sugar content in foods.
- ___ Put snacks and sweet foods away at home.
- ___ Eliminate / reduce refined sugars.
- ___ Eliminate / reduce caffeine.
- ___ Limit treats and refined foods avoid sodas and chemical foods.
- ___ Identify and eliminate food allergies
- ___ Plan meals and food choices ahead, snacks included.
- ___ Carry food with you to work or when going out so that you have the right choices.
- ___ Focusing on decreasing caloric intake and increasing calories out (exercise).
- ___ Walk a lot and exercise regularly.
- ___ Take time each day for relaxation, guided imagery and meditation.
- ___ Become award of emotional eating habits.
- ___ Replace emotional eating.
- ___ Keep a good self-image and positive attitude toward life.
- ___ Keep motivated every day.
- ___ Plan activities to occupy your free time when you might snack.
- ___ Tell family and friends to support you and not push food.
- ___ Weight yourself only once every week or two.
- ___ Allow yourself to indulge (within reason) once weekly without guilt or self- judgment.
- ___ If you blow it, go right back to your plan, and do not make it an excuse to indulge.
- ___ Realize that it is ultimately up to you.
