20 waist loss tips

1)      Eat 5-6 times a day, so you’re never hungry- 3 meals & 2-3 snacks.

2)      Close the kitchen 3 hours before bed time.

3)      Choose a few healthy meals each week for breakfast, lunch & dinner & stick with them. Fewer choices equal less temptation.

4)      Same with snacks.

5)      Always keep you meal/ snack foods around, so you’re never caught without healthy options.

6)      Stash these for hunger emergencies- apples, almonds, walnuts.

7)      Read the ingredient labels on everything in your kitchen, fridge, desk drawer, wherever you keep food. If any of the following are in the first 5 ingredients, THROW IT OUT ! Added sugars & or syrups ( as in high fructose corn syrup). Trans fats ( basically anything that has the word hydrogenated) , saturated fats, non-whole grain flours ( including enriched & or bleached flours)

8)      Use heart healthy olive or canola oils instead of butter.

9)      Use a nine-inch luncheon/ salad plate for meals. Smaller plates equal smaller portions.

10)  Don’t go back for seconds.

11)  Don’t keep platters of food on the table.

12)  At restaurants, ask for ½ portions; have the other half boxed in advance to take home.

13)  Or share your order with a companion.

14)  Or eat a healthy appetizer & soup or salad instead of an entrée.

15)  Eat fat more plants & fish than animals.

16)  Eat far more birds than beasts.

17)  Keep portion size sane.  Some samples-1) baked potato- a computer mouse,  2) brown rice/ whole wheat pasta-  a baseball,    3) fruits & vegetables- a fist,    4) 100% while grain muffin- a tennis ball,  5) cheese- the size of a dice,      6) peanut butter- a golf ball,      7)oil- poker chip.

18)  Walk everyday. No excuses. Build up to 30 minutes a day.

19)  When you’re doing a brisk 30 minutes walk, buy a pedometer & build up to 10,000 steps a day. That is your ultimate goal. It benefits every cell of your body & is vital for lasting diet success.

20)  Stretch for few minutes after walking. It keeps your muscles limber & has a meditative element that helps you resist cravings.