A fellow dietitian, Wendy Jo Peterson, writes a blog called Edible Nutrition. I liked her recent post on trimming your waist. Here’s a brief excerpt. Be sure to visit her blog to read the entire post. I added some comments of my own in italics.
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Here are 5 of my favorite tips to trim your waist
Keep a journal. In your journal write down what you ate, time, location, with whom, and how you felt while eating (sad, happy, rushed, stressed, guilty, etc.) rebecca: I like online journals you can access from your mobile phone. calorie king and spark people have programs. Eliminate liquid calories. Liquids go down easily, and so can hundreds of calories with them. Cut out or cut back on sodas, juices, and even the waters that only have 10-25 calories per serving. rebecca: I don’t like to say “eliminate” with anything, even liquid calories. What about lowfat chocolate milk or soymilk? What about someone who cuts from three sodas a day down to one. Be aware! Look at labels, read the calories and look at the portion sizes. You might be surprised! Don’t assume all products are the same or are the same serving size. You must be your own advocate, and if you have challenges with accountability seek out a dietitian for assistance. Write down realistic goals. Make your goals quantitative. This means put numbers to them. For example, At least 5 days per week I will eat 4 cups of colorful vegetables. If your goals are flimsy and broad you won’t have anything concrete to focus on. Increase your vegetable intake. Generally, Americans eat very little vegetables (1-2 servings per day). A serving is 1 cup raw and 1/2 cup cooked, and your goal should be closer to 5 servings per day. Vegetables add fiber, nutrients, and are low in calories (unless they are adulterated!)