T.J. Samson | Destination Health | August 2019

August 2019 5 Play detective. Keep a food diary for a few days. Jot down every food you eat (even a handful of chips) and when you ate it. It’s also a good idea to note your feelings when you ate—for example, did you reach for food when you were anxious or tired? Now look for patterns in your eating habits and try to come up with ways to change unhealthy ones. If you grab fast food on your way home from work, could you find another route home that doesn’t include tempting fast food options? If you eat as a pick-me-up when you’re anxious, could you call a friend instead? EAT FOR SUCCESS Make one change at a time. Settle on one small healthy eating goal at a time—maybe swapping full-fat dairy products for low-fat ones. Once that’s a habit, move on to the next modest change. Be a questioner. Before reaching for food, ask yourself, “Am I really hungry?” Or, “Is what I’m about to eat or drink actually worth the calories?” Remove temptation. Store calorie-packed foods (think cook- ies or candy) somewhere inconvenient, such as on a high, hard- to-reach shelf. (Or better yet, leave them in the store.) For meals, plate your food in the kitchen instead of serving it family style. Then immediately put any leftovers away so you’re not tempted to take a second helping. Stick to a schedule for eating. Missed meals set you up for overeating later on.They may also lower the rate at which your body burns calories. Drink water first. What you think is hunger might actually be thirst. So try sipping before snacking. It might help you resist eat- ing until it’s mealtime. Likewise, water before meals may also take the edge off hunger. Eat more mindfully. Rather than being a distracted multi- tasker, make eating your only event. When you eat and do some- thing else—like watch TV or chat on the phone—you’re likely to eat more than you think. Watch your pace. It takes about 20 minutes for your stomach to signal your brain that you’re full. So eat slowly, and savor each bite. Put your fork down between bites and swallow before picking it up for another bite. Avoid restaurant pitfalls. Servings are often supersized, and the foods are high in salt, fat and calories. Share a meal to cut back on calories, or take home half of a meal. And order the small or lower-calorie option whenever you can. Indulge—occasionally. No food has to be off-limits, even decadent desserts. Treats every now and then will help you feel less deprived and more apt to eat well overall. MOVE MORE Put one foot in front of the other. There are countless ways to be active and burn calories. But walking has one of the lowest dropout rates of all types of exercise. A reasonable goal: Aim for a 30-minute brisk walk on most days. Lift some weights. Muscle burns more calories than fat. Aim for two to three strength-training sessions a week. But allow a day or so between workouts for your body to rest. Keep your hands busy. Turn your attention away from food by occupying your hands and mind. Knit, read, do a puzzle—you get the idea. Turn off the tube. Time glued to a screen, especially the TV, is tied to weight gain. KEEP AT IT Hang in there if you fall off track. Perhaps the biggest key to weight loss is not giving up. You’re not a failure if you slip up— you’re human.Think of setbacks as a chance to reassess your habits and learn how to make better choices next time. Find inspiration. Healthy change is easier when you’re mo- tivated. So when you’re tempted to overeat or bail on a workout, remind yourself of why weight loss personally matters to you. Try something different. Trimming down is often a matter of experimenting with different strategies until you discover what works for you. If you’re stumped, reach out. Ask your doctor for help, or talk with a registered dietitian who can help personalize a weight-loss plan for you. Sources: Academy of Nutrition and Dietetics; Centers for Disease Control and Prevention; Office on Women’s Health Before reaching for food, ask yourself, “Am I really hungry?” Or, “Is what I’m about to eat or drink actually worth the calories?”