You are what you eat.

But you will quickly gravitate to high sugar, high-calorie foods.

Our lives are formed around habits. We have consistent routines.

For many of us those routines involve over booked schedules, eating on the go, and snacking while watching TV.

These habits are sabotaging your chances of reaching your weight loss goals.

You need to create habits that support your weight loss goals.

“The 7 Rules of Weight Loss” will help you create habits that will not only help you lose weight but maintain your new healthy life style.

When you master these rules you will be healthier, happier, and more energetic.

1. Only eat when you’re sitting at the table

No eating on the run, in the car, on the street, at the playground, in the park, or while you’re in front of the television. If you’re standing up you shouldn’t be eating! It’s that simple. Simplicity is what makes it easy… but only you can make it work.

2. Put your fork down between mouthfuls

Enjoy what you’re eating. Relax and give yourself a chance to feel full before your plate is empty.

3. Teach yourself when to eat

Structure your life so that you make time for eating healthy meals. Eat while you’re sitting down and not while you’re rushing off to an appointment.

4. Health doesn’t have to mean boring

Don’t eat the same meals every day. Vary your menus, adding new spices, new tastes, new textures to your meals. The reality is that healthy, low-sugar eating can be just as exciting – and much more energizing – than the high-sugar, high-calorie regimen you were used to before.

5. Be clear about what you want to eat

If you’re craving something ice-cold like ice cream, don’t try to talk yourself into a muffin or a slice of toast or anything else that isn’t cold. You can treat yourself to a frozen yogurt treat and still feel in control. You will also feel satisfied, which means that you will stop eating after the yogurt, rather than seeking out other foods to fulfill your urges. The goal is to plan your treats.

6. Eat on a small plate

Fill the smaller plate, enjoy your food and never feel a moment’s guilt about overeating.

7. No Seconds

As you eat, tell yourself whatever is on your plate is going to satisfy you. You don’t need any more food.

Affirm Your Right to be Thin

A person who has been heavy all their life may meet with negative feelings from family members when trying to lose weight. Remember, change can be frightening. Stay focused, get control over your own life and affirm your right to change.

Losing weight for someone else is dangerous both physically and emotionally. You must want it. If you’re pressured into weight reduction, the chances are good that you’ll gain the weight right back. If you feel that you need to be thin to be loved, it’s time to reexamine the relationship. The changes you make in your life must only be for you. Affirm your right to be loved – fat or thin!

Working Together with Your Family

Get out of the kitchen

When possible, ask members of the family to take a turn at cooking meals. Nothing is more devastating to a diet than “taste as you go” cooking.

Minimize clean-up time

Do the dishes quickly and get on to another activity. Lingering over the leftovers will only tempt you to clean the pots by eating what’s left in them.

Fill your evenings with people and activities

Do you eat out of boredom? That’s easy to cure. Turn on your favorite music and take a hot bath. Ride your exercise bike while watching your favorite sitcom. The end of a productive day deserves some reward, but it doesn’t have to be a hot fudge sundae.

Try not to shop for food

…but if you must, read the labels and become more aware of the caloric consequences of the choices you make. When eating out, be demanding. Ask for dressings on the side. Request small portions of lean meats. Ask for doggie bag. If you can’t resist the rolls and butter, have them removed.

Get out the of house and away from the fridge

Plan evening walks, bicycle rides, sports-related activities and the like. Changing the focal point of your family time from eating to activity will help everyone rethink their habits, and provide you with company as well!

Act positively

Moaning and groaning about having to turn down chocolate cake will not elicit the sought after sympathy from your family. If your family sees that you seem happier, they will be more apt to support you and your new lifestyle.

Listen to your body

Learning to eat when you’re hungry is difficult when you were raised to clean your plate. Start by leaving a spoonful of each item untouched at the end of every meal. When food is offered, stop and think. Am I really hungry? Is the item appealing? If the answer to either of these questions is no, then why do I feel pressured to eat?

Conclusion

By following these rules and guide lines you will establish healthy habits that enable you to achieve your weight loss goals.

Remember that it is hard work establishing new habits and achieving your goals.

But then…

Any goal worth achieving is hard.

We are here to help and support you!

Good luck!