WELLNESS CONNECTION · Nutrition

Weight Loss Management

By Paulette Lambert, R.D., CDE, Director of Nutrition

September 24, 2010 - 1:15PM

Eating right is a skill that takes practice and planning. You can change the way you eat and modify poor habits that have built up over time by focusing on a few key strategies to lose weight.

Know Yourself
Put yourself in the driver�s seat by identifying what your trigger foods are and eliminating them, or only having them in controlled surroundings. Before you bring a food into your home, ask yourself if you have ever over-eaten it before. If it could be a temptation, the best strategy is to leave it at the store.

Create Structure
A proper meal plan can help facilitate weight loss. In general, three meals and one to two snacks will keep your metabolism active throughout the day and your blood sugar levels in check. In turn, eating on a regular basis will reduce the risk of over eating.

Keep a Food Diary
You can be your own best weight loss advocate by taking note of the foods you eat including how much and when. For example, if you have a tendency to consume too many carbohydrates in a day, examine your intake in your food log for a few weeks. You can evaluate whether you have an issue with overindulging in a certain food or food group, or whether you have a vulnerable time of day, which you need to plan for. This insight allows you to focus on the change(s) that will have the most impact on your weight loss goals.

End Grazing
Avoid the temptation to snack throughout the process of food preparation. It�s easy to eat excessive calories before your meal is even on the table. Try chewing gum or using breath mints to reduce your craving for more food.

Plan Snacks
Choose smart snack foods that satisfy hunger. Avoid excessively salty or sweet foods; even if they are low calorie, since they stimulate the cravings for more. Try including a small amount of protein, such as an ounce of low fat cheese, 1 Tbsp. of nut butter or a nonfat yogurt. All of these snacks will give you more satiation for a longer period of time. By keeping your hunger under control with the right snacks, it will make it easier to keep from overeating at meal time.

Control Impulsive Eating
Studies show that allowing 20 minutes of time to pass when you have a food craving results in the decrease of impulsive eating, since the urge dissipates with time. Distract yourself with another activity for 20 minutes; try going for a walk, do some stretching or a quick chore. This time gives you the opportunity to evaluate whether you are truly hungry or just bored. Mastering mindless eating is a great step towards weight management.

Small steps towards a healthy lifestyle will help you make steady progress towards your weight loss goals. Remember, over time, little changes can have a big effect on your health and wellbeing.

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