Small Changes

The good folks at WebMD [11] put together a collection of ways to "slim down without dieting."  Sounds great to me, since D-I-E-T is a nasty, nasty four letter word in my humble opinion!  They've found easy to tweak things that will help you modify how you eat in manageable, um, bites--thus increasing your odds of success and lowering your odds of failure. 

1. Eating slower & making your meals last longer than 20 minutes (they suggest using a timer!)
2. Sleeping more (although not too much, which we'll learn when we tackle sleeping.  While different studies suggest different amounts--7-9 hours/night seem to be the most ideal)
3. Eat more veggies (hmmm...where have we heard this before?!?!?)
4. Adding soup (broth-based that is) to your meal(s)
5. Eating whole grains (make sure whole is in the ingredients, like whole wheat) and avoid refined grains like the plague (well, they didn't say it, but I'm sure it's what they mean!!)
6. Eyeball your skinny clothes!  By keeping something that's a bit too snug in eye range, you're more likely to stick to your guns!
7. Skip the bacon (i resisted the urge to scream and throw a tantrum like a 5 year old diva told she can't have a new pair of shoes to match her new backpack)...sigh.  okay fine, but I'm still saving it for an occasional treat, thankyouverymuch!
8. Build a better slice of pizza by chosing more veggies and less (or no) meat and going easy on the cheese.
9. Cut back on the sugar--particularly in sugary drinks (switch to water or seltzer and save your calories for delicious indulgences, like CHEESECAKE...hopefully there's not a "never eat cheesecake again" suggestion or I will have to act like the aforementioned 5 year old diva!)
10. Use tall thin glasses rather than short wide ones--you'll trick your brain into serving yourself less (works for using smaller plates, bowls, forks, spoons, etc...as you already know if you've been keeping up!)
11. Limit alcohol intake...a little is good, but too much has too many calories and also loosens your inhibitions making it more likely to select the burger & fries rather than the grilled salmon and salad.
12. Sip green tea, as some studies are showing that it might temporarily boost metabolism (no sweatin' required!).  
13. YOGA! Not just for the exercise component, but also because it forces you to focus and tune-in to your body, which can help you resist overeating and indulging in less-than-healthy foods less frequently.
14. Eat at home, where you can control portions, ingredients, cooking methods, etc.  While some places, such as NYC, are taking initiatives to make the consumer more informed (much to their shock!) by posting caloric content--not everywhere is doing this yet nor is every restaurant, so save your splurges and dine out less frequently.
15. Catch the "eating pause"--that moment when you momentarily drop your fork--it's your body signalling you're done!  so listen up, put your fork down, and box the rest up for leftovers!
16. Chew strong mint (sugarless) gum.  Or brush your teeth.  Anything to make you not want to put anything else in your mouth!
17. Shrink your dishes (apparently I was jumping ahead of myself earlier!  yes, I'm reading and typing at the same time..that way you're experiencing it as I'm experiencing it!) even though you're eating less, you'll be cleaning your plate and so you won't feel like you're missing a thing!
18. Get your portions right (REMEMBER MY CEREAL BOWL?!?!?! that's all I have to say about that!)
19. Try to aim for 80% fullness, rather than 100%, or as the Japanese call it hara hachi bu. Smaller plates, smaller utensils, and stopping at "the pause" all help!
20. Eat out YOUR way!  Going out is fun and inevitable, so make the most out of it.  Order appetizers as meals.  Start with a broth based soup or a house salad (NOT drowning in dressing!).  Split entrees with your friends, BF, spouse or yourself the next day (i.e. have half boxed up immediately rather than waiting until you're done eating).  Ask for steamed veggies or grilled meats.  Most restaurants are happy to comply, if not, find a new favorite restaurant!
21. Reach for the red sauce!  Since they're tomato based, they're chokkers with lycopene and have much less calories than the creme based sauces.
22. Go meatless more often.  While lean meats are a great source of protein, going veg or vegan more often will help you shave calories (presuming of course, you're not replacing lean meat with fettuccine alfredo!)
23. Burn an extra 100 calories a day.  Take a walk, hike, jog, clean the house more vigorously--the little stuff adds up!
24. CELEBRATE!  Be it meeting an exercise goal or even making it through the day without any soda--treat yourself to reward your positive behaviors--trust me, you'll want to be doing more!  Personally, I like using mani/pedi or spa treatments, but whatever floats your boat.

Challenge yourself to start working down this list--it's a sure fire way to get in the express lane on the road to hellthy!  Now, let the tweaking--and losing--begin!


~a grain of salt, taken preferably with a shot of tequila and a wedge of lime (to prevent scurvy, of course!)