Things You'll Need:
- A blank journal to use as a food journal.
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Step 1
1. Don't give in to emotional eating. Don't eat for entertainment when you're bored, when upset instead of facing difficult feelings, to fill a void when dissatisfied, or when stressed out. Journal these feelings and impulses instead in your food diary.
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Step 2
2. Keep a food diary faithfully. Calories won't sneak up on you if you write everything you eat and drink down.
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Step 3
3. Don't let yourself feel deprived. Have healthy substitutions handy for your favorite foods and beverages.
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Step 4
4. Don't let perfectionism bring you crashing down. One good cookie does not deserve another. If you have a little slip, forgive yourself and get back on the wagon. All is not lost unless you throw all notions of dieting out the window for good.
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Step 5
5. Special circumstances may cause you to indulge. Just make sure you indulge moderately. For example, a co-worker might bake a cake for your birthday. You really do need to have a piece. Just don't make it two or three pieces.
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Step 6
6. You really can go to holiday dinner parties, even buffets, with a little planning. Eat something with fiber before you go so you will be full. Start drinking lots of water when you get there--also so you will be full. Do an inventory of the buffet table and choose one to three items that you are going to indulge in but only in small portions. This will keep you from feeling deprived. Then fill your plate with grilled and baked entrees without sauces, fruits and vegetables. Remember alcohol is only empty calories. When you are done eating, get away from the food.
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Step 7
7. You won't get discouraged by weight-loss plateaus if you aren't weighing yourself every day. Try to keep the scale put away except for once or twice a month.
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Step 8
8. If you really want to lose weight, exercise is the key. Shoot for a minimum of 30 minutes a day just walking. That will burn about 200 calories and boost your metabolism.
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Step 9
9. Get your brain involved. When you're tempted to throw in the towel, think of a new outfit you just now fit in and imagine yourself looking great and feeling comfortable in it.
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Step 10
10. Sleep. If you aren't getting enough sleep and you're dragging around, you may be tempted to use calorie-laden coffee drinks or food to pep you up.
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Step 11
11. Don't skip meals, especially not breakfast. It will slow down your metabolism. It will also make you too hungry for the next meal, and the temptation is to really chow down. Five to six smaller meals are preferable to three large ones.
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Step 12
12. Avoid television watching because you know what goes hand-in-hand with that activity: mindless snacking.
