One way to sneak in some physical activity is to move while you're watching TV. If you get up and walk around the house or march in place during the commercials, you will have no problem getting in 30 minutes of activity while watching 3 hours of TV.
If you have a difficult time limiting your cheese intake, buy your cheese grated. If you go into the fridge looking for a snack, you can't cut off a chunk of cheese if all you have available is grated. Somehow a "pinchful" of grated cheese isn't as satisfying as a slice and it's a whole lot messier.
With all the extra food and treats around this time of the year it's easy to pop something in your mouth without thought. All that "popping" can add up to a whopping amount of extra calories. Remember stop, drop, and roll from fire safety class? Well in order to prevent the calorie flame from spreading, before you pick up that bite, stop, think, and choose.
If your friends and family comment on your smaller portions during holiday meals, spreading the food out makes your portion look like more than it actually is. No need to hear, “Is that all you’re eating?”
Not sure how much food you're putting on your plate? This is a great tip from a patient: instead of using a serving spoon to portion out your food, use the appropriate size measuring cup. There’s no guesswork involved and you’ll know you are on track with your portion sizes.
Snacking can be a real problem, especially when eating without thought. Most food manufacturers and fast food restaurants advertise snack foods that are typically high calorie, high fat, high sugar, and/or high sodium. When you're feeling hungry the temptation can be great. Plan a snack the same as planning a meal. Pack your snack if you pack your lunch. Take healthier food with you if you are out and about. Fruit works great. It's portable and doesn't need refrigeration.
If I ask someone how much money they spend on food chances are the response will be what is spent at the grocery store. But all the money spent at fast food, drive-thru, coffee/tea/smoothie drinks, vending machines, lunches out, pizza delivery, and restaurants counts in there too. For a couple of weeks keep track of these expenditures. My guess is that with more money spent on food away from home there will be a direct correlation to more calories and less fruits and vegetables consumed. You might also find it an eye opener to see how much you actually…
Clip on a pedometer to find out how active, or inactive you are. The goal is 10,000 steps a day and it takes purposeful effort for most folks to get there. We all have to start somewhere and any activity is better than no activity. Keep in mind that a rule of thumb is 2,000 steps = 1 mile and 1 mile = 100 calories. You can download a pamphlet from the American College of Sports Medicine for more information on choosing a pedometer and getting started.
If you know you are going for meal, plan your meals for the rest of the day. Picking a restaurant and exploring menu options before you go can help you find healthier choices and budget your calories for the day. It's easier to save up calories before you go rather than cutting back after. It also makes the meal more mentally enjoyable because you know it's within your calorie budget.
