The 12 Tips of Dietitians

The 12 Tips of Dietitians12 – Food Suggestions

  1. One plate every 3 hours
  2. Fill half of plate with non-starchy veggies
  3. ¼ plate protein
  4. ¼ plate starch
  5. Lean meat
  6. Non-starchy veggies
  7. Side salad
  8. Light dressing
  9. Leave leftovers
  10. Save calories ahead of time
  11. Drink Optifast on time schedule
  12. choose/make low calorie dish

11 – New Traditions

  1. Bundle up, play outside
  2. board games/cards
  3. Dance with family after meal
  4. Walk after meal
  5. Shop till you drop
  6. Make crafts
  7. Bake only for others
  8. Limit sitting by food
  9. Exercise morning of holiday
  10. Exercise while off work
  11. Enlist others for fun instead of being by food – pull them away help you too

10 – Rules of Dining

  1. Eat slowly
  2. Drink no calorie beverage between bites
  3. Cut portions – eat off salad plate
  4. Send leftovers with others
  5. Enjoy each bite, don’t shovel in
  6. No family style – serve in kitchen
  7. Talk a lot
  8. No seconds
  9. Put fork down between bites
  10. Bring your own healthy snacks

9 – Shopping No-No’s

  1. Eat at mall
  2. Take food that’s at eye level
  3. Shop on empty stomach
  4. Eat fast food because on go
  5. Shop only aisles at grocery store
  6. Shop without a list
  7. Ski meals
  8. Tasting at grocery store
  9. Buying food just because it’s on sale

8 – Holiday Exercises

  1. Hang lights outside
  2. Decorate inside
  3. Carry own grocery or gifts
  4. Park far away
  5. Shop online to save time to exercise
  6. Ask gym about family/visitor passes
  7. Winter sports – sledding, ice skating, winter hike
  8. Take stairs instead of elevator

7 – Self Affirmations

  1. I am in control of my life and health
  2. I deserve to be successful
  3. I do have the right to decline food
  4. I want to stick to my goals
  5. I am the only one in charge of me.
  6. I am proud of the progress I have already made and don’t want to ruin it
  7. I can do anything I put my mind/effort to

6 – Motivations

  1. Prevent or delay onset of chronic disease
  2. Move and breathe easier and lessen aches/pain
  3. Live longer and healthier – improve quality of life
  4. Improve body image and self esteem
  5. Clothes fit better
  6. More energy

5 – Healthy Food Groups

  1. Meat
  2. Dairy
  3. Vegetables
  4. Fruits
  5. Starch

4 – Assertive Statements

  1. “No more thank you. I have had enough.”
  2. “Please try to be supportive of me in my weight loss and improved health goals.”
  3. “Thank you for the invitation but I decline.”
  4. “It looks like and smells great, but I am trying not to take in extra calories” or “I am full.”

3 – Ways to Take Control

  1. Shorten or limit party engagements that have a lot of food
  2. Sit or stand away from food being served
  3. Make a plan ahead of time

2 – Keys to Weight Loss

  1. Eat less
  2. Exercise more

1 – Great and Healthy You:

  1. Decide ahead of time what you can/can’t handle. If you can, don’t put yourself in a situation that will jeopardize all of your hard work. There will always be another social event/holiday.

Focus on your health!

By | 2018-02-07T14:36:32+00:00 December 8th, 2010|Weight Loss Tips|1 Comment