The write way to lose. Start a food diary and record not just what you eat, but when and why you eat. Overeating is often triggered not by hunger, but by stress and emotions. You may eat to calm your nerves or to comfort yourself. Or you may reward yourself with food, such as when you've finished a difficult task. A recent survey of more than 1,000 adults revealed that nearly one-third of women snack out of boredom. Tracking the reasons behind your eating habits can help you develop more healthful behaviors. When you want to take a 15-minute break, for example, try taking a walk in a nearby park or get a quick errand done instead of munching your way through a bag of potato chips.
Partner up. Changing your eating habits and adopting a new, more vigorous exercise regime can be difficult to do on your own. Find a friend or family member who also wants to become a "loser." You can become a team and help motivate and inspire each other to keep working toward your mutual weight-loss goals.
Snack attack. Eating between meals can actually be a good thing. It can help maintain a feeling of fullness and reduce the temptation to binge during a meal. Of course, for your regular snacks you'll need to choose healthful, low-calorie foods--an apple or orange (instead of candy), a few pretzels (instead of cookies), or low-fat vanilla yogurt (instead of ice cream), air-popped popcorn instead of potato chips. Nothing is verboten. Call it a dieter's law: The more you deny yourself a food, the more likely you are to eventually give in and binge on it. Any food can fit in your diet; just don't lose control and let the food torpedo your eating plan. Moderation and portion control should be the key.
Water power. Downing an eight-ounce glass of water a half hour or so before meals can help minimize your appetite. Sipping on water throughout the rest of the day may also help lessen your cravings for food. Several studies have shown that many people often eat or snack when they are actually thirsty, not hungry.
Freedom from fads. Gimmicky diets are not only hard to follow for a lifetime but also they often fail to provide all the nutrients your body needs to be healthy. Some can be downright dangerous. Remember, no one food or product can quickly take off--and keep off--unwanted pounds.
The exercise prescription. Make time in your weekly schedule for 30 to 45 minutes of aerobic exercise (walking counts!) at least three times a week. Do muscle-strengthen ing exercises (such as lifting weights) another two days a week. And stretch every day. Studies show that the more adults exercise, the more well-balanced their diets.
Be kind to yourself. Even the most motivated dieter "slips" from time to time and overeats. Also, be aware that some people, especially those with a family history of weight problems, simply have a more difficult time achieving their weight-loss goals. Don't berate yourself when your diet doesn't go precisely as planned. Just stay focused on your goal and get back on track.
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