Tricks of the Dieter’s Trade

When starting a diet, we usually have our minds set on not eating this, cutting out that, and adding in more exercise in an effort to lose 10, 20, or 100 lbs. Call me lazy, but doesn’t the whole idea of “being on a diet” just seem so difficult?

It’s true, dieting can be difficult and it does take a lot of effort and patience. But, there are quite a few things that you can do to help you on your diet that are EASY to accomplish. You’re probably thinking, “Yeah, right. ‘Easy’ and ‘diet’ in the same sentence? I don’t think so.” If you don’t believe me, keep reading!

Use a smaller plate – research shows those that use smaller plates actually eat less without even noticing it!

Take your time – many of us start a second bite before we have even finishing chewing and swallowing the first one. Just remember – it takes your brain about 20 minutes to realize that you’re actually full.

Curb your cravings – Wait 10-15 minutes to see if that craving is still there. Cravings tend to last only about 4-12 minutes.

Don’t deprive yourself! If you really want that cheeseburger or cherry pie, go for it! Depriving yourself will only set you up for dieting disaster later. Just remember, this tip is only effective is practiced in MODERATION.

Focus on all your favorites that you CAN have instead of CAN’T have. Don’t think about how you shouldn’t have that cheesecake, think about how you CAN have frozen yogurt topped with fresh strawberries

Drink lots of water! Water serves as a natural appetite suppressant. Drinking a glass or two of water before meals to help you feel fuller and aid in digestion

Use common objects around you to measure portions – Let’s get real; the majority of us don’t want to mess with carrying around measuring cups and spoons, and “eyeballing it” can quickly lead to oversized portions.

One serving of fruits or vegetables = approximately the size of your fist or a baseball
One serving of meat = approximately the size of a deck of cards or the palm of your hand
One serving of butter, oil or salad dressing = approximately the size of your thumb (from the tip to the first joint)
One serving of pasta or cereal = approximately the size of a tennis ball or the size of a cupped hand
One serving of cheese = approximately the size of 4 stacked dice or two fingers

Watch for cues to know when you’re full – I don’t know if you have ever noticed this or not, but most of us don’t put down our forks and spoons while eating a meal. But watch carefully! There is usually a point towards the end of the meal when you will put down those utensils before all the food is gone – even if it’s only for a second. This is your body telling you that you have had enough and are no longer hungry!

When dining out, pack up half your entrée before you even get it – Restaurants typically dole out 2 or maybe even 3 servings worth of food in one entrée. Kindly ask your server to box up half of your entrée before it even leaves the kitchen – and trust me, you won’t be the first person to request this. If it’s boxed up, you will be less tempted to finish the entire dish in one sitting.

Manage your trip to the Chinese buffet – Head straight to the salad bar first and eat a salad topped with fresh veggies first! Chances are you will be half-way filled up before you are even tempted by the “bad” stuff. Also, eat your entire meal with chopsticks, no matter how strong the urge to pick up that fork and spoon. This will make you eat slower and consume less.

Skip to soda – lots of calories and sugar, doesn’t fill you up, bad for your teeth; ‘nough said

Look out for these words! –Try to avoid ordering menu items described as breaded, fried, loaded, au gratin, country-style, old-fashioned, bottomless, with white sauce or creamy

Find an exercise you enjoy – Not all exercise has to be something you dread doing. Try taking a walk with your dog, doing 30 minutes of gardening or riding a bike on a trail. Whatever it may be, if you enjoy it, chances are you will stick with it because it will feel less like work and more like fun!

Swap out your recliner for an exercise ball – When you are sitting and watching television, sit on an exercise ball instead of a couch or recliner. Your body burns about 6% more calories sitting on an exercise ball rather than in a chair.