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Losing Weight Slowly and Steadily

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START STRONG: People who eat a healthy breakfast generally feel less hungry throughout the day.

CURB YOUR APPETITE: Drink a glass of water or some tea just before a meal.

STOP COUNTING CALORIES: The best diet foods are complex carbohydrates. Low in fat, fast-burning, and rich in vitamins and minerals, they are also high in bulk, which means you can feel full on fewer calories. Whole grain cereals, rice, breads, pasta, beans nuts, fruits, and vegetables.

EAT WHAT YOU LIKE: Nothing makes a diet more difficult than having to eat rice cakes when you can't stand them.

SIT DOWN: Train yourself to eat in one place, preferably at a table. It's too easy to overeat when meals are grabbed on the run or while standing in front of the refrigerator.

SLOW DOWN: Eat slowly enough to give your body time to release the enzymes that tell your brain when you've had all you need.

EXERCISE: It burns calories and suppresses the appetite, and it's awfully hard to lose weight without doing it. An easy way to get started is to strap on a pedometer and go for a walk, then work on increasing your mileage from one week to the next.

DON'T GIVE UP: Falling off your diet once or twice does not mean the effort is hopeless. Simply acknowledge that your over-ate, and get back on the plan.

REWARD YOURSELF: Treat yourself with a massage, or a piece of gourmet chocolate, or whatever, for each week that you maintain your new weight.

A LIGHT-WEIGHT SNACK

Here are some suggestions for safely making your way past between-meal hunger:

Air-popped popcorn seasoned with herbs

Bagels

Breadsticks

Broth-based soup

Cereal, low-sugar, low-fat

Cocoa, low sugar, low-fat

English muffin

Fresh fruit

Frozen fruit-juice bars

Frozen yogurt

Gingersnaps

Graham cracker

Milkshake or low-fat milk and frozen fruit

Pita chips with salsa

Plain nonfat yogurt with fruit and cinnamon

Pretzels

Rye crisps or rice cakes thinly spread with peanut butter or low-fat cheese

Sorbet

Tabbouli

Vegetables marinated in vinegar or dipped in low-fat yogurt seasoned with herbs

It is important that the dieter have the support and understanding of their family and friends. It can be an enormous help to discuss your problems and obstacles along with sharing skills and tactics with others whose circumstances may be similar to yours. Pick a "buddy" to lean on during your trying times.


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