SLASHING CALORIES ON THE SLY: 25 WEIGHT LOSS TRICKS THAT REQUIRE LITTLE EFFORT

1

Welcome to the course! This course will help you lose weight with easy tips and techniques that you can use to cut calories each and every day. Say goodbye to harsh diets, pills, milkshake supplements, and other strategies that can help you in the short term, but soon lose their effect. A recent study by Weight Watchers found that more than 90% of successful dieters planned for daily or weekly indulgences. By contrast, almost 50% of those following a deprivation diet wound up gaining 14 pounds or more! With this in mind, in this course, you’ll discover how to cut calories without feeling deprived! With each lesson, we’ve included additional items besides the lesson to benefit you. You’ll find affirmations, articles, motivational prints, tracking charts, and more. So be sure to check your Additional Resource box in each lesson to download your handouts. Let’s jump right in! This first lesson contains 25 painless strategies to help you start cutting calories right away.

EATING STRATEGIES 1.

Focus on presentation. Turn each meal into a

2

luxurious experience. Set a pretty table complete with flowers and candles. 2.

Eat high volume foods. Feel full, and give your body the nutrients it needs while you’re consuming fewer calories. Choose foods that are high in fiber and water content like fruits, vegetables, and whole grains.

3.

Spread out your daily protein. Foods high in protein curb your appetite better than fats or carbohydrates. That way you’ll feel satisfied on fewer calories. Eat yogurt at breakfast and fish at lunch rather than saving all your protein for dinner.

4.

Grab breakfast. Start each day with a breakfast that provides energy and helps you resist visiting the office vending machines before lunch. Dish up eggs, oatmeal, or a bean burrito.

5.

Stay full. Schedule meals and snacks throughout the day so your stomach always feels slightly full. This will keep your blood sugar stable and make you less likely to go off track.

6.

Reduce portion sizes. You’re likely to crave cheesecake even more if you try to ban it completely. Help yourself to a sliver of your favorite desserts. Practice eyeballing common serving sizes, like an ounce of cheese or three

3

ounces of chicken breast. 7.

Drink more water. Fill up on water so there’s little room left for cheesecake. Have a glass before every meal and snack. Put a pitcher on the table for easy refills.

8.

Eat more fiber. Fiber is good for your heart and waistline. All that chewing makes you feel like you’ve had enough. Good choices include apples, beans, and broccoli.

9.

Start with soup. Serve soup for your first course. It forces you to eat slowly. Choose a clear broth or slim down creamy recipes by substituting low-fat milk for cream.

10.

Use smaller plates. Tiny dishes make the contents look more abundant. Buy a pretty set of dessert plates that will make the most of a skinny slice of pie.

11.

Put your fork down. Set your silverware down between bites. It’s one of the easiest ways to pace yourself and give your brain time to realize that it’s full.

12.

Limit the side dishes. One look at a buffet line proves that variety leads to overeating. Plan your menus around one main course and a salad.

13.

Eat before shopping. It’s easier to bypass the

4

cookies right after you’ve had a bowl of minestrone with some whole wheat bread. Bring home more produce and fish. 14.

Select healthy ingredients. You can train yourself to prefer foods that are good for you. Start with the dishes you like and experiment until you find more winners. You may find yourself looking forward to grilled fish.

15.

Clear out your pantry. What about the junk food that’s already on hand? Drop it off in your office or church kitchen for others to enjoy. If you decide to hold onto your corn chips, store them out of sight so they’re less convenient to get to.

16.

Choose healthier restaurants. Dining out can be challenging. Skip the fast food places and try a new Indian restaurant that serves lots of low calorie vegetable dishes.

17.

Grow herbs. Fresh herbs are a delightful way to add flavor to your meals without piling on sugar or fat. Even the tiniest kitchen has room for a pot of basil or mint.

18.

Master new recipes. Preparing your own meals gives you more control. Stock up on essentials and browse online for ideas for workday lunches and special dinners. Cook meals in batches so you can heat up a plate of spinach lasagna when you

5

return home late from work.

OTHER LIFESTYLE CHANGES 1.

Take a walk. Aerobic exercise tends to suppress appetite temporarily. Hit the treadmill or stroll around the neighborhood after dinner instead of taking a second helping of potatoes.

2.

Dine alone. Studies show we eat more when we sit down with others. Instead of your usual Sunday brunch, you may want to eat a healthy breakfast and then go bicycling with friends.

3.

Seek support. Encouragement and praise from family and friends can be more satisfying than a powdered donut. Team up with an exercise buddy. Plan vegetarian family dinners together.

4.

Make new friends. Socializing can also be a positive influence. Keep your old buddies, but reach out to that coworker who loves yoga and green salads. You may pick up her habits if you spend more time together.

5.

Get a good night’s sleep. Lots of people give their bodies more food when more sleep is what they really need. Go to bed an hour earlier on work nights. Keep your bedroom dark and quiet so you’ll sleep more soundly.

6

6.

Indulge in calorie-free pleasures. Overeating is often closely tied to our emotions. Reward yourself with a new book rather than a candy bar. When you’ve had a rough day at work, walk right past the pizza parlor and call a friend to talk things over.

7.

Reward yourself. Pat yourself on the back for bringing your weight under control. Buy a new gym bag or plan an outing to a local science museum.

Deprivation usually backfires, so give yourself some wiggle room while you manage your weight. Making room in your diet for chocolate and wine will keep you happy and slim. Making small changes in your diet and lifestyle can add up to big declines in your weight. Best of all, these tips are so easy to use that you’ll be able to stick to them and keep the extra pounds from coming back. Even with easy changes like these, it always helps to be able to maintain your motivation. In the next lesson, you’ll discover 6 strategies for staying motivated to lose the weight you want.

7

HERE’S WHAT YOU NEED TO DO TODAY: Get started on these tips. Download the Slashing Calories on the Sly Weekly Checklist from your Additional Resources box and print out a copy. Post it on your refrigerator or another place that you’ll see it each day. Starting today, give yourself a star for each of these tasks that you do each day. Continue this process each week and see your progress! It’s okay if you start out slowly. Turn these tips into habits. Try two techniques each week. Within a few months, you’ll be automatically cutting calories in dozens of ways!

8

Slashing Calories on the Sly: 25 Weight Loss Tricks That Require Little Effort Weekly Checklist

Keep track of your efforts! Give yourself a star for each task that you perform. Soon, you’ll turn these calorie-slashing tricks into daily habits and see the pounds melt away. Remember: little changes add up to big results!

Sun Focus on presentation Eat high volume foods Spread out your daily protein Grab breakfast Stay full with meals & snacks Reduce portion sizes Drink more water Eat more fiber Start with soup Use smaller plates Put your fork down between bites Limit the side dishes Eat before grocery shopping Select healthy ingredients Clear out your pantry Choose healthier restaurants Grow herbs Try healthy new recipes Take a walk Dine alone Seek support Make new friends Get a good night’s sleep Indulge in calorie-free pleasures Reward yourself

Mon

Tues Wed

Thurs

Fri Sat

6 TIPS TO ENHANCE MOTIVATION IN WEIGHT LOSS In the last lesson, you learned lots of ways to cut calories each day without feeling deprived. However, losing weight requires time and patience. Significant weight loss goals can require several months or even years. Today’s lesson gives you some strategies you can use to maintain your motivation during your weight loss journey. Keeping your motivation high will make it easier to weather those tough days when your weight loss goal seems out of reach.

1

USE THESE TIPS TO MAINTAIN YOUR MOTIVATION AND SHED THOSE POUNDS: 1.

Place your favorite inspirational quotes on your mirror or refrigerator. A quick pick-me-up can save the day when your motivation is waning. It can also be an effective way to start your day. ◦

2.

Keep track of your progress. Keeping track of your progress is motivating and smart. How will you know if your diet and exercise plan are effective if you’re not taking regular measurements? ◦

3.

Tape a few quotes to the bathroom mirror. Doing the same on the refrigerator door can prevent a dietary lapse.

There are many ways to track your progress. Find and use the one that motivates you the most.

Use weight-loss jars as a visual reminder. Keeping written records of your weight loss is an effective exercise, but sometimes it’s difficult to appreciate

2

a 2-pound loss in the mirror. ◦

Fill a glass jar with decorative stones or marbles. Each one is equivalent to a pound you wish to lose. As you lose weight, move your marker from the full jar to an empty one. It’s exciting to watch the contents of one jar shrink as the other increases.

4.

Find a weight loss buddy. Losing weight can be a lonely process. Considering the obesity rates in first-world countries, there are plenty of others in the same situation. Find a buddy with whom you can communicate on a regular basis.

5.

List your reasons for losing weight. After a few weeks of dieting, it’s typical to lose track of your original motivation. Why do you want to lose weight? No reason is too small or petty, as long as it’s true. ◦

6.

Do you want to look better? Enhance your health? Fit into your old jeans? Write it down and review your list regularly.

Provide small rewards along the way. It could be a bad idea to wait until you’ve reached your final

3

goal to reward yourself. Begin with small goals to get yourself started. Dieting becomes tougher after a while, so give yourself larger rewards as you progress. Keeping your motivation high is an important part of reaching any weight-loss goal. Losing weight is a slow process and progress can be difficult to see at times. Motivation is personal. What works for others might require a little tweaking to be effective for you. Stay focused on the your progress and continue looking forward. A small amount of attention and motivation each day can keep your spirits and expectations high. In the next lesson, you’ll learn some techniques that will support your weight loss efforts as you shop for groceries.

HERE’S WHAT YOU NEED TO DO TODAY: Why do you want to lose weight? List your reasons on sticky notes with one on each note. Post them on your mirror or a vision board, along with some quotes that uplift you.

4

MY WEIGHT LOSS GOALS ARE ATTAINABLE. My accomplishments include great triumphs in school, my career, and family matters. Weight loss may be a challenge, but I know that my weight loss goal can be achieved just as I tackle other challenges in my life and win! For a driven person like me, losing weight is more like a game rather than a burden. Each pound I lose is a sign of my strength and determination. By placing such a positive spin on my efforts to lose weight, I increase both my confidence and my will to succeed.

1

My weight loss goals are perfectly achievable. I set a reasonable timeline to lose weight and milestones to let me know how far I have come. Each time I reach a milestone, I treat myself to a movie or a gift unrelated to food. Rewarding my achievements, no matter how small, gives me the motivation to keep on going. I can have my cake and eat it too. But, I always make sure that it is angel food cake with a natural fruit topping! Choices like this let me enjoy the sweets I crave in healthier, smaller-calorie ways. The more I learn about food, the more pleasing choices I can find. Like a game, I can find ways to prevent me from sabotaging myself, and win! Just as I can find tasty foods that are healthy, I also find fun ways to exercise. With my positive mindset, the pounds just seem to be melting off! I am eating healthily, exercising regularly, and controlling my cravings. Today, I keep my eye on the prize: fitting into my skinny jeans! I am actively working towards regaining the beach body that I once displayed proudly.

SELF-REFLECTION QUESTIONS: 1.

Am I losing weight to please myself or someone

2

else? 2.

Am I truly overweight or am I simply striving for perfection?

3.

How can I curb cravings to stay strong in times of weakness?

3

GROCERY SHOPPING TECHNIQUES THAT HELP YOU LOSE WEIGHT To recap, in the last lesson, you found some strategies to help maintain your motivation to lose weight. Today, we’ll give you 17 tips you can use at the grocery store that will support your efforts. The supermarket can be a dieter’s best friend or a garden of temptation. The way you shop and the foods you select make a big difference in how your experience will turn out.

1

STRATEGIZE THE WAY YOU SHOP FOR GROCERIES 1.

Eat first. Everything looks good when you’re starving. Shopping on a full stomach makes it easier to resist tearing into a box of cookies on the drive home.

2.

Wear fitted clothing. If your willpower needs some reinforcement, wear clothes that make you conscious of your body. Jeans and dress pants will remind you of your current size. All kinds of changes can sneak up on you if you spend your life in sweatpants.

3.

Plan weekly menus. If healthy eating is less than automatic for you, planning menus in advance may give you the structure you need. It will also help suggest what you really need to buy and what you’re better off skipping.

4.

Make a list. Having a list to refer to will help you remember to get the essentials for keeping your kitchen stocked. As long as most of your purchases are sensible, you can add a special treat to your cart and still feel successful.

5.

Read the labels. Hidden fats and sugar lurk in many products. Read the side of the cereal box to see if the ingredients live up to the claims on the

2

front. 6.

Try something new. Variety will help you enjoy food more even if you’re eating less. Experiment with exotic produce. Indulge in the tutti-frutti flavor of cherimoya. Roast a chayote squash or grate it over a salad.

7.

Enjoy free samples. For the ultimate in portion control, stop for free samples. It will help you get used to appreciating one bite without going back for more.

8.

Continue your education. Even mainstream supermarkets are trying to appeal to health conscious consumers. Check out the free recipes and seminars that many stores offer.

9.

Shop the perimeter. The highest quality foods tend to be found around the outer rim. That’s where you’ll find produce, tofu, yogurt, and fish. Only visit the inner aisles for specific items on your list and you’ll bypass most of the empty calories.

10.

Take a buddy. Making shopping more social can reinforce your good intentions. Friends can help friends reconsider buying junk food.

11.

Stay busy while standing in line. The checkout line bombards you with impulse options. Check

3

your phone messages, have a lively conversation, or read the magazine covers.

WISE STRATEGIES FOR SELECTING FOODS 1.

Fill up on produce. Devote most of your cart to fruits and vegetables. Buying a variety of colors is a simple way to ensure balanced nutrition.

2.

Pick out whole grains. White bread and rice may cost less, but whole grains are a better value. Buy whole wheat bread, brown rice, and oatmeal.

3.

Look for lean cuts of meat. Buy sirloin tip steak and skinless chicken breasts. Ask the counter people for help identifying the leanest cuts.

4.

Buy more fish. Aim for at least 2 servings of fish a week. Many recipes are fast and easy.

5.

Switch to low-fat or nonfat dairy products. Pass over the whole fat dairy items. Grab the nonfat yogurt and skim milk.

6.

Limit the processed food. You could be paying a high price for convenience food. In addition to the higher price tag, frozen dinners and commercial crackers often contain trans fats and mysterious

4

chemicals. On the other hand, it take just minutes to bake whole wheat pita chips at home. Learn to navigate the supermarket wisely. Enjoy your grocery shopping and bring home nutrient dense foods that you and your family will love. Speaking of enjoyment, the next lesson will be particularly enjoyable as you discover how you can actually benefit from taking a break from your diet every so often!

HERE’S WHAT YOU NEED TO DO TODAY: Stop by a large grocery store today or tomorrow and visit the produce department. You’ll discover a wide array of fruits and vegetables that are new to you. Pick out a couple of varieties that look like they might be tasty. If you need further information on how to prepare them, research your chosen produce on the internet. Don’t be afraid to experiment! Include one of your new produce picks with your next meal.

5

EACH WISE FOOD CHOICE I MAKE TAKES ME CLOSER TO A HEALTHIER LIFESTYLE. My health is more important to me than material possessions or personal achievements. It is that element of my being that dictates my ability to go out and pursue goals and missions.

1

I know that without good health, I am limited in my ability to grow. I make wise food choices every chance I get because I know the importance of healthy eating to my physical well-being. Each wise food choice I make takes me closer to the healthy lifestyle that makes other achievements possible. I acknowledge that my food cravings can sometimes lead me down the path to unhealthy eating, but I am always conscious of my choices. I always follow the unwise choices with foods that better serve my healthy goals. When I eat healthily, my whole being feels very different because I am giving my body what it needs for optimum performance. I am more energetic and sharp-minded. I rarely get sick. I feel healthy inside and out and it shows. My hair, skin, nails and body look great! Plus, I am more motivated to exercise and keep my body in shape. Today, I am less concerned about satisfying a food craving and more concerned about maintaining my health. I like the person I am when I maintain a healthy lifestyle. I look good and I feel good. I commit to sticking to healthy food choices.

2

SELF-REFLECTION QUESTIONS: 1.

Do I encourage my co-workers to make healthier food choices?

2.

Where do I get motivation to practice healthy eating at all times?

3.

What impact can my food choices have on my ability to perform well at work and at home?

3

HEALTHY

Grocery Store Shopping Guide Grocery stores, as with other forms of retail, rely heavily on marketing to influence your purchases. Unfortunately, this can create a challenge when shopping for the healthiest foods, because the marketing often promotes convenience foods, popular items that may have virtually no nutrition, and products that bring in higher profits, regardless of their nutritional value.

It's important to understand how to maneuver through the aisles of your local grocery in order to get out with a cart-full of healthy goodies.

Follow these tips to help you choose nutritious foods that your family will love:

1. Shop with a list. Plan ahead by putting together a list before you enter the grocery store. Separate your list by area of the grocery store. This will allow you to work your way through the store without becoming distracted by unhealthy goods.

1

Healthy Grocery Store Shopping Guide

2. Shop the perimeter. The perimeter of the store is where you'll find fresh fruits and vegetables, fish and meat, bread and dairy. The bulk of your grocery shopping should be done in these areas, where you can choose fresh and healthy food.

• Not all food in the perimeter of the store is automatically healthy, but fresh foods from the dairy, deli, bakery and butcher areas of the store are generally more nutritious than boxed and frozen products.

• In the fresh food areas, look for organic produce, meats from free-range animals that weren't treated with harmful hormones or fed genetically modified foods, and products made from non-genetically-modified grains.

3. Follow your list. When you do venture into the interior aisles of the store, only buy the specific items that are on your list.

• Try to avoid pre-packaged items, frozen items, and items that are advertised for children, as these tend to be the unhealthiest options in the grocery store.

4. Shop for real foods. Choose 100% fruit juices, 100% whole grains and foods that contain as little processing or as few additives as you can. You can add more sugar, salt or seasonings if you like later.

2

Healthy Grocery Store Shopping Guide

5. Read the ingredients. Avoid foods that contain the following:

• Artificial ingredients • Ingredients you don 't recognize or can't pronounce • Foods that contain high numbers of ingredients

The best way to keep yourself from eating junk foods is to simply never buy them or bring them home. Smart shopping at the grocery store is one of the best things you can do for your family. When the bulk of your groceries are fresh, wholesome foods, you'll find that they taste better, too, as well as provide the nutrition your body craves.

3

LOSE WEIGHT BY TAKING A BREAK FROM YOUR DIET The last lesson showed you some wise strategies that you can use at the grocery store to help you lose weight. However, when you’re trying to lose weight, you’ll find that the most effective diets strike a healthy balance between discipline and flexibility. It’s okay to take a break from your diet sometimes. These are some of the benefits of giving yourself a little time off and smart ways to indulge while you watch your weight.

1

BENEFITS OF BEING FLEXIBLE ABOUT YOUR DIET 1.

Boost your metabolism. A diet that is excessively low in calories actually slows down your metabolism so you eventually need to eat less just to maintain the same weight. Providing your body with the fuel it needs will keep you in prime condition.

2.

Strengthen your willpower. Restricting yourself to a grapefruit for breakfast every day is bound to make you crave French toast with extra maple syrup. Reward yourself once in a while so you’ll be less vulnerable to temptation.

3.

Demystify forbidden foods. As long as you get most of your calories from fresh fruits, vegetables, and whole grains, you can probably make room on your plate for a sensible serving of whatever you crave most. Split a brownie with a friend or eat a small bag of chips.

4.

Keep weight off. Break the cycle of losing weight and gaining it back. The easier your diet is to live with, the better your chances of sticking with it.

5.

Be gentle with yourself. Approach weight loss as a positive change you want to make to improve your wellbeing and enrich the time you spend with

2

your loved ones. A constructive mindset will help you select foods that are good for you and bounce back from any lapses.

SMART WAYS TO BE FLEXIBLE 1.

Take a long term perspective. Focus on eating healthy over the course of your life rather than cutting back each year just before swimsuit season. Eating balanced meals and snacks most days will keep you trim.

2.

Identify your greatest challenges. Analyze where your diet gets put to the test. Maybe you celebrate the holidays with multi-course feasts or spend evenings snacking while watching TV. Slimming down a few favorite recipes or sipping tea may give you as much pleasure.

3.

Bank your calories. Save up for a night out at your favorite Italian restaurant. Serve grilled fish for dinner the night before so you’ll feel carefree about ordering the lasagna and a gelato for dessert.

4.

Keep a journal. It’s easy to lose track of how much we really eat. Making a notation of everything you eat can help you put on the brakes before a small handful of jelly beans turns into half a bag.

3

5.

Get a hobby. Boredom leads to overeating. Save your extra calories for the foods you really love. If you’re just looking for something to do, take up photography or knit a scarf. Try volunteer work or taking an adult education class.

6.

Burn extra calories. Of course, exercise is the other side of the weight loss equation. If you eat an extra helping of dessert, add another 10 minutes to your daily workout. Engage in regular strength training like lifting weights so you’ll build up muscle mass that burns more calories even when you’re at rest.

7.

Make the most of your treats. Savor your food. Make those exceptions to your usual diet truly special. Dish out your ice cream in a pretty glass bowl with a garnish of berries. Bake your own pita chips and sprinkle them with fresh herbs.

You can reach your ideal weight without giving up cheesecake forever. Allowing yourself a little wiggle room is the key to developing a healthy eating plan that you can stick with for life. Another important, but little known, weight loss strategy has to do with your meal times. Discover what’s so important about meal times by tuning in to the next lesson!

4

HERE’S WHAT YOU NEED TO DO TODAY: Take a break from your diet! Give yourself permission to eat one of your favorite food temptations today! Avoid going overboard. Eat a small serving today and plan for incorporating this food into your diet every once in a while. Remember, it’s not cheating! It’s beneficial to work in a break from your diet here and there!

5

THE MEALTIME MIRACLE FOR WEIGHT LOSS SUCCESS In the last lesson, you discovered the benefits of taking a break from your diet. But even when you’re taking a break, continuing to lose weight could be as easy as watching the clock. Today’s lesson explains the importance of regular mealtimes. A recent study found that adults who eat on a regular schedule have healthier diets overall.

1

Researchers found that college students who ate at about the same time each day consumed more vegetables and fruit, and less sugar and fast food. The effects were even more impressive when they packed their own lunch. The findings reinforce previous theories about the importance of contextual eating cues. Eating context refers to the physical, social, and psychological environment in which you dine. Streamline your diet with these tips for maintaining regular mealtimes and other helpful habits.

HOW TO STICK TO REGULAR MEALTIMES 1.

Start with breakfast. Have your first meal within the first hour after you wake up. If you don’t care for traditional breakfast items, try being more creative. Have a bowl of soup or a salad with grilled fish.

2.

Hold family dinners. Share the benefits of healthy eating with your loved ones. Create a consistent dinnertime that works for your schedule. Keep in mind that we tend to eat more when dining in groups, but stimulating conversation can be even more rewarding than anything on your plate.

3.

Master quick recipes. Meals don’t have to be time

2

consuming. Feast on sandwiches or hummus with cut vegetables. 4.

Cook and freeze. For heartier fare, cook in batches and freeze individual portions. That way you’ll have chili or lasagna in minutes.

5.

Snack strategically. Does lunchtime seem too far away? Sip a smoothie with juice and kale or pack yogurt and baby carrots to take with you to the office. A small and balanced snack can sustain you so you can hold out until your next meal.

6.

Dine at home. Whether you prefer fast food or fancy restaurants, eating out tends to make you eat more. Save money and calories by enjoying more home-cooked meals.

7.

Play host. Holidays and entertaining can interfere with your diet. Take control by offering your hospitality so you can predict meal times and include lighter options on the menu.

HOW TO USE OTHER CONTEXTUAL EATING CUES 1.

Sit down. Eating on the go makes it easy to lose track of how many calories you’re taking in. Pull up a chair and dine sitting down.

3

2.

Turn off the TV. Similarly, you can polish off a whole bag of chips before you know it when you’re watching Mad Men or browsing the internet. Pay attention to your food. You’ll probably eat less and enjoy it more.

3.

Set the table. Decorate your dining area in a way that makes you want to slow down and savor your meals. Buy a pretty tablecloth and use your good dishes. Create a centerpiece with fresh flowers from your garden or candles from a thrift shop.

4.

Practice relaxation. You probably know that feeling blue can make you wolf down too much ice cream, but did you realize that being excited can have the same effect? Cultivate a neutral mind by meditating or taking a walk.

5.

Choose supportive friends. We tend to behave like those around us. Hang out with friends who eat lots of vegetables and visit the gym frequently.

6.

Keep a diary. Each of us has our own triggers that can sabotage our good intentions. Writing down what you eat and what was going on at the time will help you to spot your weak spots and develop effective strategies.

4

Regular mealtimes play an essential role in managing your eating context. Once you develop simple habits that support positive choices, you’ll be able to eat a nutritious diet and watch your weight with less effort and more success. Another effective habit for cutting calories during your meals is eating slower to give your body time to feel full before you’re at the point where you overeat. The next lesson shows you techniques you can use to eat slower.

HERE’S WHAT YOU NEED TO DO TODAY: Begin a regular dinner time at your house. Set a beautiful table, turn off the TV, and savor your food. Make family dinners a priority for your family. Go through your schedules to find a time that works best for all family members.

5

I SAVOR MY FOOD. I appreciate food and fully enjoy each bite. I give thanks before eating. I slow down so that I can taste my food instead of rushing through it. I create a beautiful presentation that appeals to each of my senses. I set an elegant table with candles and cloth napkins. I delight in the scents, textures, and sounds of my food, as well as the flavors. I enjoy the smell of cinnamon in my coffee and the crunch of roasted chickpeas. I experiment with new dishes to make my diet both nutritious and delicious. I turn grocery shopping into an adventure. I visit ethnic stores and farmers’ markets. I sample unfamiliar spices and produce. I discover exotic fruits and ancient grains.

I eat before I become too hungry. Planning ahead helps me to design balanced meals and snacks instead of relying on convenience stores and vending machines.

1

I enjoy cooking. I keep my kitchen clean and well organized. I browse through cookbooks and the internet for ideas. Chopping vegetables makes me feel mindful and peaceful. Baking macaroons gives me a sense of accomplishment. I share my meals with others. Serving healthy food to my family and friends expresses my love. Inviting a coworker or acquaintance out to lunch gives us a chance to talk and draw closer. Today, I pay attention to what I put into my body. I know that healthy eating can be delicious and fun.

SELF-REFLECTION QUESTIONS: 1.

What does the saying “You are what you eat” mean to me?

2.

What is one happy memory that I have about food?

3.

How can I maintain a positive attitude about food while I manage my weight?

2

LEARN HOW TO EAT SLOWER STEP BY STEP TO LOSE WEIGHT The last lesson discussed the importance of regular mealtimes for losing weight. Another mealtime technique to help you eat less while enjoying your food more is to eat slower. Reducing the pace can be difficult until you form new habits. This lesson has steps you can take to become a more leisurely diner.

1

STEPS TO CHANGE YOUR THINKING 1.

Find ways to relax. Wolfing down your food may be just one symptom of a hectic lifestyle. Set aside time to unwind. Exercise regularly. Practice meditation or get a massage.

2.

Learn to recognize true hunger. One of the major advantages of eating slower is that you give your body a chance to signal you when it’s full. The process takes about 20 minutes.

3.

Engage all your senses. Get absorbed in your soup. Notice all the scents, colors, tastes, and textures.

4.

Plan ahead. Having everything on hand for a stir fry beats ransacking the kitchen after a long day at work to locate anything edible. You’ll feel more at ease with meal preparation when you start out with everything you need. When you’re more relaxed in preparing the meal, you’re also less stressed when eating it.

STEPS TO CHANGE YOUR EATING 1.

Put your fork down. Place your fork or spoon

2

back down on the table in between each bite. All those additional seconds to retrieve your utensils add up. 2.

Chew slowly. Chewing thoroughly is good for your digestion and waistline. You may want to count or just wait until each mouthful is easy to swallow.

3.

Serve small portions. Dish out one small serving at a time and keep the rest of the food off the table. If you want to have seconds, you’ll have to get up and go get them.

4.

Drink more water. Fill a large water glass before each meal. Keep a pitcher on the table. Sip between bites and between courses.

5.

Snack between meals. It’s easier to dawdle over your plate when you already feel full. Try eating something small every few hours.

6.

Limit your menu. Buffets and tapas-style restaurants are popular because they tend to make you eat more. While you’re learning to slow down, you may want to restrict the number of different foods you eat at one time.

7.

Pick foods that demand effort. Some foods require so much work that you’ll probably fall asleep before you can overeat. Snack on whole

3

nuts you have to crack. Pick up some pineapple or shrimp with shells. 8.

Set a timer. Eventually you’ll be able to pace yourself naturally, but a timer can be useful at first. Watching the seconds will teach you how to pause for 30 seconds between bites.

STEPS TO CHANGE YOUR ENVIRONMENT 1.

Set a gracious table at home. Candles, flowers, and cloth napkins will encourage you to sit down and take your time. Turn off the TV and put on classical music or mellow jazz.

2.

Pick restaurants for ambience. When you go out, look for eateries with an inviting atmosphere. You can find good options even if you’re on a budget. Skip the fast food places and try a tea shop. Buy a sandwich at the hotel coffee shop and loll around the lounge area.

3.

Dress up. Similarly, sprucing yourself up can condition you to eat more slowly. When you feel good about how you look, you’re less likely to overindulge.

4.

Focus on conversation. Think of dining as a social

4

experience. Get together with friends for brunch or throw a cookout in your backyard. Pay attention to offering hospitality to your guests. You’ll still enjoy your food, but your company will be the main event. Eating slowly is free, and it really does help you to lose weight. As you become more mindful of your food, you’ll soon find that you love lingering over your meals. One of the beneficial things about taking longer to eat is that you’ll feel satisfied but eat less. In the next lesson, you’ll learn some great strategies to help you with portion control, too.

HERE’S WHAT YOU NEED TO DO TODAY: See how long you can stretch out tonight’s dinner. Remember to put down your fork between each bite. Enjoy socializing with your family. And time how long it takes you to eat the meal. Tomorrow, see if you can stretch out that time even longer.

5

I AM REACHING A HEALTHY WEIGHT. I feel lighter each day. All the little changes that I put into place have a significant and positive effect on my path to reaching my goal weight. I consistently choose healthy foods with appropriate serving sizes that nourish my body. I prefer healthy foods. When someone offers me a food that neglects my objective, I easily and politely decline. When I struggle to make the correct food choices, I quickly remind myself of the importance of reaching my goal weight. This gentle reminder is all I need to get back on the correct path. I feel stronger and more capable of making positive decisions. I know that I can reach my healthy weight soon.

1

Exercise feels good, and I exercise regularly. I choose exercises that I enjoy, so I look forward to my exercise time every day. Sometimes I go for a walk, ride a bike, go hiking, or play sports instead of doing regular workouts. I can feel my body getting stronger and healthier. My clothes fit better and I like what I am seeing in the mirror. I can tell that others are starting to notice the positive changes in my body as well. The pride that I feel makes each day a little bit easier than the day before. Today, I am making wise food and exercise choices as I get closer and closer to my healthiest weight.

SELF-REFLECTION QUESTIONS: 1.

What is healthy substitute for my favorite 'bad' food?

2.

How can I incorporate more exercise into my daily routines?

3.

At what time of day do I feel the most challenged about making positive food choices?

2

THE PORTION CONTROL SOLUTION FOR DIETERS WHO’VE TRIED IT ALL

1

Since the last lesson, have you been practicing eating slower? One of the results of eating slower is that you usually cut calories by eating less, but you still enjoy your meal. You also eat less when you control your portions. However, surely you’ve noticed that restaurants and grocery stores are dishing up bigger portions today. That’s one reason why you may be eating more than you realize if you’re looking up single servings on standard calorie charts. In fact, those super-sized muffins and burgers are encouraging you to eat more. Studies show that we tend to help ourselves to extra food when there’s more on the table. Turn things around by learning to size up your plate. In today’s lesson, you’ll discover techniques for portion control at home and eating out.

TIPS FOR PORTION CONTROL WHEN EATING AT HOME 1.

Plate your meals. Leave the serving bowls in the kitchen at dinner time. Take one plate of food to the table. You’ll be less tempted to go back for seconds or keep nibbling.

2.

Freeze leftovers. You can still save time by

2

preparing a big batch of chili or soup to cover you for a week or more. Just put aside the leftovers immediately by sticking them in the freezer. 3.

Divide up economy packs. Why pass up the savings on the larger boxes of cereal or peanuts? You can spend less and stick to your diet by creating your own smaller snack packs using plastic bags or containers.

4.

Downsize kitchenware. Tinier plates and pots can help too. Food looks more abundant on a salad plate.

5.

Spray your oils. It’s easy to underestimate how much cooking oil you’re using. Spray your frying pan instead of pouring liquid oil.

6.

Bake in muffin pans. Muffin pans can hold just about anything you bake in the oven. Your lasagna will automatically convert into servings that are about one half to three quarters of a cup.

7.

Take out your measuring cups. Speaking of cups, keep them handy while you’re in the kitchen. Rather than fussing around with a scale, pour your cereal into the cup to measure how much to eat.

8.

Put down the bag. Enjoy your chips or ice cream in moderation. You can slow yourself down by putting a single serving into a bowl instead of

3

eating out of the container.

TIPS FOR PORTION CONTROL WHEN EATING OUT 1.

Put half aside. Many restaurants try to please customers with endless pasta and lavish desserts. If too much food ends up on your plate, cut it down to size. Chop four ounces off that 16-ounce steak. Push the rest to the side of your plate or ask for a bag to take it home.

2.

Share with friends. In fact, many entrees are so big they could feed more than one person. Order one seafood platter and request an extra plate to share it with a friend.

3.

Select half-portions. If you know it’s difficult for you to resist overeating, order less food. Check the menu to see if half portions are available. Ask the waiter how big the appetizers are.

ADDITIONAL TIPS 1.

Indulge in fruits and vegetables. You can be less vigilant when you’re enjoying foods that are high in water and fiber content. Feel free to snack on apples and broccoli. An entire stalk of celery has

4

only 6 calories. 2.

Fill up on first courses. Start dinner with soup or salad. That way you’ll be less hungry when it comes time for pizza or mashed potatoes.

3.

Eyeball serving sizes. Of course, it’s impractical to go around all day weighing every bite you eat. On the other hand, it’s easy to become familiar with serving sizes for typical foods. For example, 3 ounces of meat or tofu is about as big as a deck of cards.

Eat healthy and lose weight by managing your portion sizes. It’s a simple and effective way to enjoy the foods you love while you slim down. Controlling your portion sizes helps you follow the wise protocol of eating in moderation. But what constitutes eating in moderation? The next lesson brings you top secrets to eating in moderation as you learn to personalize what moderation means to you.

5

HERE’S WHAT YOU NEED TO DO TODAY: Plan plenty of snacks for tomorrow. Choose fruits and vegetables that are high in water content and fiber to help you stay satisfied in between meals. Prepare them tonight by cutting them up and dividing them into ready-made portions that you can grab on the go.

6

I EAT NUTRITIOUSLY TO FUEL MY BODY. Luckily, I have complete control over what I consume. Although eating is a behavior I must do for the sake of my health, I find myself feeling thankful that only I decide what to eat today. And I take that power seriously. I consider my body to be a temple, so I make it a point to take care of it. I get proper rest, drink plenty of water, and eat food that easily converts to fuel. The best way for me to ensure I have enough energy to get me through the day is to consume a diet chock full of the nutrients necessary to live an active lifestyle.

1

My physical strength is also determined by the types of foods I eat. I include plenty of proteins and fiber in my meals to help keep me strong. I recognize that there’s a direct connection between the nutrients in my foods and how good I feel physically and emotionally on any given day. For this reason, I engage in an ongoing study of nutrition to ensure I feed my body in the best ways possible. Today, I am committed to eating the most nutritious foods available. I celebrate all my body can do when I fully enable it with healthy foods.

SELF-REFLECTION QUESTIONS: 1.

How are my eating habits? Do I focus on eating mostly foods with high nutritional value?

2.

How can I cut down on processed and preprepared food items?

3.

What groceries can I buy at the store this week to increase healthy foods in my diet?

2

TOP SECRETS TO EATING IN MODERATION In the last lesson, you learned tips and techniques for controlling your portion sizes. Portion sizes are certainly an essential part of eating in moderation, but we also eat lots of things besides meals. How can you eat in moderation while you’re surrounded by temptations such as candy, potato chips, and pastries? And this question brings us to today’s lesson. Fortunately, it’s possible to lessen the temptation and find a way to eat moderately!

1

THESE TIPS WILL HELP YOU STAY HEALTHY AND ON TRACK FOR CUTTING CALORIES BY LEARNING TO EAT IN MODERATION: 1.

2.

Understand the meaning of moderation. What does moderation mean? ◦

Although moderation can vary from person to person, experts agree that it generally involves limiting unhealthy foods to small amounts and rare occasions. This means that you eat cookies or doughnuts in small pieces and not every day.

◦

It’s important to figure out your own level of comfort with moderation. Are you able to avoid eating chips during the weekdays but find it hard to eliminate them on the weekends? You have to create your own set of rules to make moderation work for you.

Keep a journal. It’s hard to remember everything you’ve consumed during the week. You can easily

2

forget that you ate half a candy bar at your desk or finished a small bag of pretzels while watching television. A journal for your food intake can help you keep track of everything you eat.

3.

◦

The journal can help you figure out when and how to cut out unhealthy food.

◦

It also helps you notice patterns, so your goal to eat in moderation is easier to reach. For example, if you discover that you always reach for unhealthy snacks after work, then you can create a new after-work habit that supports your goal.

Control your triggers. Do you reach for the doughnuts because you’re stressed or worried? ◦

The most common triggers for overeating are stress and anxiety. However, fatigue and boredom are also triggers that can encourage you to eat pizza instead of a healthy green salad.

◦

Discover how to control these triggers: First, identify your triggers and pay attention to the events that cause them. For example, does talking to your mother-in-law make you feel anxious

3

and cause you to eat a bagel? Once you’ve identified the triggers, you can work on coping strategies to get rid of them. ◦

4.

In Module 2, you’ll discover strategies for dealing effectively with several specific triggers, so they don’t derail all your other efforts to cut calories.

Hide or get rid of the temptations. If you don’t keep pastries in the house, you won’t reach for them out of boredom during a TV show. ◦

Temptations vary from person to person, but the most common items are sugary and salty snacks. This includes cake, cookies, chips, pretzels, and other common food products.

◦

If you can’t throw away all of the junk food, the next best step is to put it in a place that is hard to reach. For example, you can store the food on a top shelf that requires you to get a chair or stool to reach. Another option is put it in a storage area that isn’t used often.

4

Moderation is the key to eating healthy without feeling deprived and hungry all the time. But you can consume calories all day long without taking a bite of food! How? Unless you drink only water, then you’re likely getting additional calories from your drinks. The next lesson will help you manage these liquid calories.

HERE’S WHAT YOU NEED TO DO TODAY: Get a food journal and write down everything you eat. Start with what you ate today and include an approximate portion size of each item. A small notebook will work fine. If you like, you could buy a dedicated, decorated journal where the dates are already on the pages. Keep track of what and how much you consume. See how it changes as you go through your weight loss journey.

5

I CUT DOWN ON SUGAR. I eat less sugar than I used to. I cut out sweets so I can protect my health and lose weight. I remind myself that sugar has been linked to diabetes, obesity, and tooth decay. I value my long-term wellbeing more than a taste of candy that lasts for only a few seconds. As I taper down on cookies and cake, my cravings lessen. I train my taste buds to be satisfied with less sugar. I know how to read food labels to spot sugar, regardless of the name, like high-fructose corn syrup or sucrose. I uncover the hidden sugars in breakfast cereal and salad dressing. I drink plain water instead of soda. When I want extra flavor, I brew a pot of tea or whip up a smoothie with fresh fruit and yogurt. When I want a cocktail, I order a glass of wine or a Bloody Mary instead of megacalorie White Russians and Pina Coladas.

1

I search for healthy substitutes that appeal to my sweet tooth. I savor fresh fruit. I sprinkle cinnamon on my morning toast. There is still room in my life for special desserts. I budget my sugar calories to cover an occasional ice cream sundae or a small slice of coconut cake at office birthday parties. It is easier for me to stick to a healthy diet when I avoid feeling deprived. Today, I say goodbye to excess sugar. Life is sweeter when I eat nutritious whole foods and avoid empty calories.

SELF-REFLECTION QUESTIONS: 1.

Why do I want to cut down on sugar?

2.

What is one sugary food that I could easily give up?

3.

How can I reduce the portion sizes for my favorite sweets?

2

MANAGING LIQUID CALORIES MADE EASY So far, this module of the course has been all about cutting calories with food strategies. After the last lesson, about eating in moderation, perhaps you’re mindful of each calorie you eat, but what about the ones you drink? Many dieters fail to realize how many extra calories are in the beverages they love. In fact, the average American drinks one out of five of their daily calories, according to WebMD. Find out what all those smoothies and Pumpkin Spice Frappuccinos are doing to your diet and pick up strategies for bringing liquid calories under control.

1

ALCOHOLIC DRINKS The Centers for Disease Control and Prevention says that alcohol accounts for about 5% of our daily calories. That’s the equivalent of a 150-calorie beer. 1.

Lighten up on beer. Light beer has almost half the calories of regular versions. Share a pitcher with friends.

2.

Enjoy wine and cocktails. Wine or cocktails with club soda or juice are sensible choices. Watch out for White Russians or Pina Coladas that have as many calories as a meal.

3.

Practice moderation. Two drinks a day for men and one for women are safe guidelines for most people. Be careful to avoid supersizing how much you pour. Otherwise, you may really be consuming 2 or 3 drinks when you think you’ve had just one.

COFFEE AND TEA The National Coffee Association says Americans drink almost 600 million cups of coffee a year. That works out to 3 cups a day for each adult. While more Americans are drinking tea now, consumption is still just about half a pound a year per individual.

2

1.

Limit fancy coffee drinks. Sugary syrups and whipped toppings pile on calories. Stick to black coffee or order a latte with skim or low fat milk.

2.

Plan your coffee breaks. The real culprit may be the donuts and croissants you automatically grab with your coffee. Try a dish of toasted oatmeal with cut fruit instead. When you’re on the go, carry yogurt or nuts along with you.

3.

Brew more tea. Tea is packed with valuable antioxidants and micronutrients called catechins. Limit the amount of sugar in your tea and you’ll limit your calories. Sip a cup of green tea for an afternoon snack or an herbal blend before bed.

OTHER BEVERAGES The other beverages most of us drink on a regular basis include some of our healthiest choices, like plain water. Industry data shows that Americans are drinking more water these days, averaging about 20 ounces a day. 1.

Cut back on soda. Carbonated soda and soft drinks are high in calories. Even diet soda can cause sugar cravings. In addition, a recent study suggests that 20 ounces of soda a day causes

3

aging effects similar to smoking. Switch to drinking water or ice tea. 2.

Eat whole fruit. Compared to orange juice, a whole orange has more fiber and about half the calories. It also takes longer to eat the fruit so your brain will notice when you’re full.

3.

Whip up a smoothie. Homemade smoothies are an easy and delicious way to combine lots of different nutrients in one glass. Throw in spinach or kale and sweeten them with fresh berries. On the other hand, store-bought smoothies may contain more sugar and chemicals than you realize.

4.

Drink more water. Above all, make water your first choice when you want something to drink. We often confuse hunger with thirst, so staying hydrated will curb your cravings for junk food. Water also boosts your metabolism, energizes your muscles, and aids digestion, all of which will benefit you in your efforts to lose weight.

If you’re trying to lose weight, choose beverages low in calories and fat. For overall wellness, drink at least 8 glasses of water a day while you limit soda and Frappuccinos to special occasions.

4

This is the last lesson in Module 1. As promised, Module 2 will help you tackle your eating triggers. But first, we’ll pause for summary and reflection.

HERE’S WHAT YOU NEED TO DO TODAY: Write down everything you drank today. •

Were any of those beverages filled with calories?

•

How much water did you drink?

•

Analyze your list and look for trends. Can you substitute water or herbal tea for some of these drinks to cut down on your calories? Making one substitution each day will make a positive dent in the number of calories you consume. Consider how much that can add up if you do it every day!

•

Put your substitution plan into action.

5

I DRINK PLENTY OF WATER TO KEEP MY BODY HEALTHY. As soon as I rise each morning, I pour a tall glass of water for myself to start the day. My goal is to drink at least eight glasses of water each day. I drink a glass of water before every meal to get one glass closer to my goal and to help keep me from overeating.

1

Throughout the day, I take breaks specifically to rehydrate my body. Drinking sufficient amounts of water is essential to my productivity. My body’s level of energy is directly related to the amount of water I drink. Drinking water prevents me from becoming lethargic and slow. The more water I drink, the better my body feels, enabling me to be more efficient at my work. If my body is healthy, I am able to focus and give my best performance. Making time to drink water is easy for me because I understand the benefits of water. I also understand the harmful effects of dehydration on my body. From my brain to my skin, every part of my body needs water. The more water I drink, the better I feel. My skin is radiant and strong because I drink the amount of water my body needs each day. When I go to a restaurant, I always order water because not only is water better than caffeinated beverages, but it could also save me an average of two hundred dollars each year in restaurant bills alone. Today I choose to drink at least eight glasses of water. I embrace my goal with a positive attitude because drinking enough water is easy and beneficial.

2

SELF-REFLECTION QUESTIONS: 1.

How can I improve my daily water intake even when I'm away from home?

2.

When can I take a water break today?

3.

How does my body benefit from water?

3

MODULE 1 – SUMMARY AND REFLECTION In this module, you learned dozens of easy and painless strategies to help you cut calories each day, including: •

Eat breakfast.

•

Have a regular time for your meals.

•

Fix your plate and take it to the table.

•

Use smaller plates.

•

Set a pleasing table and linger with your meal.

•

Start your meal with soup or salad.

1

•

Put your fork down in between bites, chew well, and savor each bite.

•

Shop the perimeter of the grocery store.

•

Schedule plenty of meals and snacks throughout the day.

•

Include protein in your snacks.

•

Have a plan for rewards.

•

Eat high-volume foods.

•

Drink more water and tea.

•

Get enough sleep.

•

And many more

From finding your motivation for losing weight, to grocery store shopping techniques, to the various aspects of cutting calories, like eating in moderation, portion control, and learning to eat slower, you discovered easy, proven, and actionable techniques you can use right now to help you lose weight. You learned, also, how to manage what you drink to cut calories as well.

2

You joyfully discovered that the smartest, most effective strategies for losing weight actually include time off from your diet. Yes, you can include wine, chocolate, and cheesecake in your routine! The secret is to eat them in moderation. Next, in Module 2, you’ll find out how to tackle your eating triggers, like emotional eating, walking into a movie theater, and late night hunger. You’ll learn how to strengthen your self-control. And you’ll discover how to maintain your target weight as time goes on. But first, we’ll pause to reflect on this module’s ideas.

SELF-REFLECTION: 1.

What are your reasons for losing weight? Which one is most important to you?

2.

Visualize yourself at your target weight. How does this make you feel?

3.

Have you tried any of the action tips in this module yet? Which ones? Which ones will you try next?

4.

Which aspect of cutting calories is more difficult for you – portion control, eating in moderation, or something else? How can you alleviate the difficulty?

3

5.

What are your favorite calorie-cutting strategies? How can you turn these strategies into habits?

6.

How can affirmations help you lose weight? Try writing your own affirmation describing you at your target weight and mentioning your favorite calorie-cutting strategies that you take advantage of each day to lose weight. Read this affirmation out loud at least twice each day.

7.

Which of your friends or loved ones might consider being your weight loss buddy? You can support each other in your weight loss goals, bounce calorie-cutting ideas off each other, and keep each other on track. Call them and discuss the idea.

4

I AM CONFIDENT IN MY ABILITY TO MODIFY MY DIET. I am resolute in my goal to be healthier. I know my diet largely determines my health, so I am changing my diet habits for the better. I am focused on making this diet change a permanent addition to my life. My old diet habits are over. My new diet habits are healthier and smarter. I make wise choices each time I face a snack or meal. I select the best foods for my body to keep it healthy. I pick out items that give me strength and energy.

1

I am changing my diet to stay in good physical and mental shape. My choices matter, so I am learning to avoid temptation and focus on healthier alternatives like fruits and vegetables. I understand food is fuel, and junk food is an item that is no longer on my approved snacking list. My friends and family recognize I am making a serious change in my diet to stay healthy. They are supporting me throughout the process and giving me useful suggestions. My diet affects how I feel, think, and move. I am confident in my abilities to make the necessary adjustments to the foods I eat. Today, I intend to focus on changing my diet for better health.

SELF-REFLECTION QUESTIONS: 1.

How can I help my family understand the importance of my diet?

2.

How can I convince coworkers to join me in changing their diet habits?

3.

How can I ignore my old diet habits and stay focused on my new goals?

2

WEIGHT LOSS TIPS

FROM HOLLYWOOD

CHEFS

Hollywood chefs have learned important nutrition, weight loss, and fitness essentials that help celebrities maintain beautiful bodies. Luckily, however, you can discover this information without having to travel to Hollywood. Benefit from their wise advice by following these tips:

Focus on balance.

Eat protein and carbohydrates for breakfast.

‣

Find a balance between losing weight, avoiding cravings, and staying healthy. Experiment with different diet plans to find one that works for you.

‣

It’s important to find a diet plan that still gives you energy to work and play.

‣

Avoid fad diets and focus on healthier diet plans.

‣ Chefs recommend that your breakfast have both protein and carbs to stay full longer and maintain healthy blood sugar levels. ‣ Avoid skipping breakfast or turning it into a high-carbohydrate snack. ‣ Your breakfast sets up your entire day, so the meal you choose matters. The balance of carbs with protein will help you lose weight. ‣

Enjoy variety.

The same lunch or snacks can get boring, so you’re more tempted by cravings and junk food. Eat a variety of foods and have several different choices in how they are prepared and served.

‣ Try new vegetables, fruits, spices, and other foods to make your meals more interesting.

1

Increase good fats to fight sugar cravings.

Make your dishes beautiful.

‣ Celebrities aren’t immune from sugar cravings, but their chefs have learned that healthy fats, such as in avocados, can help fight them.

‣

A clump of granola on a paper napkin isn’t an attractive way to start your day.

‣

If your dishes are beautiful and arranged in a pleasing manner, then you’re more likely to eat the healthy foods. This can help you lose weight and encourage you to stay on the diet. 

‣

Spices and herbs are an easy way to vary the taste of the same foods and make your meals more fun.

‣

Certain spices can also boost your metabolism and help you lose weight.

‣

Puree vegetables and mix them into sauces. Shred veggies and use them as substitutes for pasta.

‣

Add vegetables to soups, salads, lasagnas, casseroles, and other dishes.

‣

Vegetables are high in fiber. They help you stay full longer and lose weight. They also have minerals, vitamins, and other nutrients that help your body. They can also help you avoid cravings as you diet. 

Use more spices.

Eat more vegetables by hiding them in your food.

You don’t have to be a celebrity to benefit from the weight loss tips of Hollywood chefs. Their advice can help you lose weight, maintain good health, and stay in shape.

2

PUT A DAMPER ON EMOTIONAL EATING Welcome to this second module of the course, where you’ll discover proven strategies to help you cope with eating triggers, learn self-control techniques, and create a mindset to maintain a healthy weight moving forward into the future. The first trigger is a big one: emotional eating. If you’re an emotional eater, you’re not alone. Food is the most common means of dealing with negative feelings. While the occasional bowl of ice cream won’t cause any harm, many people take it too far. Unhealthy foods can cause a myriad of health issues when consumed in large quantities.

1

Negative eating also takes a toll on your self-esteem. Feeling out of control isn’t empowering. You can regain that sense of control by eliminating emotional eating from your life.

TRY THESE TECHNIQUES TO CONTROL EMOTIONAL EATING: 1.

Develop pleasures other than food. Emotional eating is challenging to give up because it’s so pleasurable. Food can make us feel much better, at least in the short-term. Scientists consider food as addicting as narcotics. ◦

The most effective way to give up a pleasurable habit is to find a substitute. Determine a way you can soothe yourself without eating. You might listen to music, exercise, get a massage, take a bubble bath, or chat with a friend.

2.

Slow down. If you have to eat, slow down. Focus on the taste and texture of each bite. You’ll eat less and feel better about yourself afterwards.

3.

Learn your trigger points. It might be coming home after a long, hard day. Or maybe you turn to food when you’re bored or lonely. Recognize the

2

situations that bring food into the picture. Develop a strategy for staying ahead of your urges. Carry healthy snacks so you’re always prepared. 4.

Learn to accept feeling uncomfortable. Rather than trying to make yourself feel better, examine your discomfort. What does it feel like? Where is it located? If you can look at it dispassionately, it will begin to wane. ◦

5.

Be more aware. Sometimes, especially when we’re feeling emotional, it’s easy to plop down in front of the television and devour a bag of chips before we even realize what’s going on. If you’re going to eat, then do nothing but eat. Be mindful while you’re eating and you’ll eat less. ◦

6.

Keep in mind that emotions are a collection of chemicals that result in physical sensations. We then label a particular set of body sensations as anxiety, fear, loneliness, and so on.

Ask yourself, “Why am I eating this? Am I actually hungry?”

Love your body. If you dislike your body, you’re more likely to mistreat it by overeating. It’s almost impossible to make changes that affect

3

your body in a positive way if you hate your body in the first place. ◦

Think of all the amazing things your body can do. Your body is unique and awesome! Find a way to love it.

7.

Fill up on healthy food. If you eat a healthy diet, it’s difficult to eat enough to gain weight. Keep yourself comfortably full with healthy foods. If your stomach is full, eating is a less appetizing idea, even when you’re dealing with emotions.

8.

Get sufficient sleep. When we get tired, our mood suffers. Eating is also a response to a lack of energy. Willpower also suffers when we feel fatigued. Go to bed earlier.

Eating is an effective, but unhealthy, way to make ourselves feel better in the moment. Stopping the cycle of emotional eating requires finding another way to deal with discomfort. Emotional eating is a learned behavior. You can also learn to deal with life differently. Love yourself and make a commitment to gain control of your behavior. In the next lesson, you’ll discover how to cope with environmental triggers that cause you to eat more.

4

HERE’S WHAT YOU NEED TO DO TODAY: •

Do you use food to deal with negative feelings?

•

What situation or feeling is your most common emotional trigger?

•

Think of an activity that you enjoy other than eating.

•

Make a plan to substitute this activity for eating the next time your trigger occurs.

•

How will you remind yourself to follow through with your plan?

5

I HAVE CONQUERED EMOTIONAL EATING. In the past, I would use food to provide comfort in my life. Now, I eat to satisfy my hunger rather than my feelings. I can tell the difference between physical hunger and emotional hunger. The guilt of emotional eating is gone. My relationship with food is healthy and I have the desire and willpower to continue this positive mindset. I enjoy being able to leave the old, needy mindset behind.

1

I recognize the triggers that lead to emotional eating and stop these triggers in their tracks. I am free of food cravings that tempt me to resort to my old ways. I use food to fill my stomach instead of some void in my mind. I let go of using food as my coping mechanism. I experiment with other techniques for calming myself and dealing with stress. I meditate and exercise regularly. I find effective ways to satisfy my emotional needs. I reach out to others for guidance and help with managing my emotions. Today, I recognize my ability to overcome emotional eating and feel pride in my successful efforts. I have control over what I eat and when I eat it.

SELF-REFLECTION QUESTIONS: 1.

What are my triggers for emotional eating?

2.

What diet or exercise changes can I incorporate to help me forget emotional eating?

3.

What is my plan for learning new coping techniques?

2

GET RID OF ENVIRONMENTAL TRIGGERS THAT MAKE YOU GAIN WEIGHT In the last lesson, you learned strategies for dealing with emotional triggers. Besides emotional triggers, do you sometimes feel like external events are interfering with your diet? Maybe you automatically buy a soda and popcorn at the movie theater even though you just ate dinner an hour ago. Today, you’ll discover the environmental triggers that make you want to eat, and learn to overcome them.

1

MANAGING SOCIAL TRIGGERS 1.

Prepare for the holidays. The winter holidays are challenging for many people. Endless parties and extra cookies can pack on pounds between November and January. Develop a plan of action before temptations arise. Limit yourself to one dessert on Thanksgiving. Perhaps you’ll want to workout to burn off those chocolate truffles.

2.

Refocus celebrations. Of course, there are festivities year round, like birthday parties and networking events. Pay more attention to conversation so you’ll make fewer trips to the buffet.

3.

Pass on seconds. You probably eat more when you’re around certain family and friends who encourage overeating. Enjoy their company while you stick to your steamed vegetables.

4.

Welcome support. On the other hand, think about the neighbor you see jogging each morning or the coworker who brings in a salad for lunch. Spend more time with healthy role models so their habits will rub off on you.

2

MANAGING FOOD-RELATED TRIGGERS 1.

Engage your senses. Food is about more than flavor. Notice how sight, sound, smell, and touch also cause cravings. Decide if you really want a strawberry shortcake bar or you’re just reacting to the music playing on the ice cream truck.

2.

Adjust your vocabulary. Similarly, some words can make your mouth water. If you love cinnamon, skip the buns and satisfy your taste buds by sprinkling it on plain yogurt.

3.

Clear out the pantry. Junk food is easier to resist when it is out of your kitchen or at least beyond easy reach. Fill your refrigerator with fruits and vegetables instead of donuts. If you want to keep some treats around, put them out of sight on a top shelf.

4.

Eat in more. Restaurants have made a science out of luring you into eating more with tantalizing menus and hearty portions. Prepare more meals at home. When you eat out, set aside half your plate to take home for another meal. Order grilled fish or whole wheat pasta in tomato sauce with fresh vegetables.

3

MANAGING OTHER TRIGGERS 1.

Change the channel. Break the habit of snacking in front of the TV. Aim to go for an hour without eating anything. Work your way up to watching a whole movie without food or drink.

2.

Check the weather. A piping hot cup of cocoa with sugar cookies may sound very good when it’s snowing outside. A sunny beach may make you long for a margarita and corn chips. Use healthy substitutes year round like herbal tea or popsicles made from fresh fruit.

3.

Release stress. Do you drive to the nearest fast food place after a tense meeting with your boss? Next time, try relaxing with a warm bath and a novel.

4.

Slow down. It’s easier to make sound decisions when you stop rushing around. Pause for a few seconds before visiting the vending machines at work. You may realize that a handful of nuts are all you need to tide you over until lunch.

5.

Create new bedtime rituals. The hours before bed can be hazardous to your diet. Listening to an audio book will lull you to sleep faster than wolfing down leftover Chinese food.

4

Learn to eat when you’re hungry instead of mindlessly grabbing a bowl of chips because a TV commercial shows a famous athlete munching on them. Tune out environmental triggers and listen to your body. You’ll eat less and enjoy your food more. Sometimes, late in the evening, you might not want to eat because of environmental or emotional triggers, but because you’re actually hungry – especially if supper was hours ago. Learn how to cope with late night hunger in the next lesson.

HERE’S WHAT YOU NEED TO DO TODAY: Watch a movie! Set a timer and see how long you can go without the chips, ice cream, cookies, or popcorn. If you must give in to the urge to eat something, munch on low-calorie fruits, vegetables, or nuts. A fruit or veggie salad can be delicious, low-calorie, and satisfying!

How long did you go without the junk food? After today, set your timer each time you’re watching TV. Over time, as you get used to TV and movie time without junk food, that timer will inch up longer and longer.

5

I AM WINNING THE BATTLE AGAINST JUNK FOOD. I avoid processed and unhealthy foods because I care about my health. I plan ahead so my day is filled with healthy options instead of fast food. I focus on vegetables, fruits, whole grains, and other healthy options. I select well-balanced meals with a healthy mix of proteins, carbohydrates, and fats. I use variety to keep me coming back for more of the healthy stuff. I add new flavors, herbs, and spices to my foods to make them more interesting. They taste better than junk food and help keep me healthy.

1

When I cook, I make more than I need and freeze the rest. As a result, I always have healthy, home-cooked meals that I can just heat and eat, eliminating the need for fast food on days when I am too busy to cook. I avoid temptation by keeping junk food out of my house altogether. I remember that fruit is nature’s candy. I stock up on fruits and veggies. I cut them up into handy bite-size pieces so there are always some available to grab for a quick snack. I mix them into tasty combinations, adding nuts, raisins, granola, or other healthy toppings. Today, my old cravings for junk food are disappearing. I have discovered a whole new world of foods that are tasty and healthy, and I like it that way.

SELF-REFLECTION QUESTIONS: 1.

How can I get my family to stop eating junk food?

2.

How can I make healthier food choices at the grocery store?

3.

What should I choose as healthy substitutes for my typical junk food?

2

STAY IN CONTROL WHEN LATE NIGHT HUNGER STRIKES Last time, we talked about environmental triggers. In today’s lesson, you’ll learn techniques to cope with late night hunger. Do you stick to your diet all day long but struggle with late night cravings? Find out more about why it is that when you eat matters almost as much as what you eat. You may be able to enjoy more of the foods you love and still lose weight with these easy lifestyle adjustments.

1

CHANGING THE WAY YOU EAT 1.

Get familiar with the latest research. There have been many studies over the years about whether calories consumed at night are more likely to make you fat. The general consensus is that it's best to eat when you are the most active. You may have heard that Oprah avoids eating after 7:30 p.m. Resolve to stop eating a couple of hours before bedtime.

2.

Start with a healthy breakfast. Breakfast really is the most important meal of the day. Your body needs to refuel. Plus, you'll be likely to eat less for the rest of the day if you begin with a full stomach. Make a bean burrito or drink a yogurt shake with a slice of whole wheat toast.

3.

Eat more frequently. Every four to six hours is a good time for a meal or a snack. This schedule will keep your metabolism up and help prevent you from overeating at night because you arrive home from work starving.

4.

Choose healthy snacks. If you do eat at night, choose your snacks wisely. Vegetables, fruits, nuts, and whole grains are all better than processed foods high in sugar and fat and low in nutritional value.

2

5.

Consume more fiber. Fiber is ideal for keeping you feeling satiated while eating less. This ingredient is why a plate of steamed broccoli sprinkled with a little garlic or vinegar leaves you feeling more content than a cookie that contains more calories.

6.

Limit your portions. There is still room for your favorites like ice cream or brownies. Just measure out a sensible portion so you get the flavor without adding to your waistline.

7.

Drink water or tea. Beverages without any calories give you the experience of snacking without interfering with your diet. Sip water anytime and enjoy a cup of decaffeinated tea in the evening.

OTHER LIFESTYLE ADJUSTMENTS 1.

Enhance your sleep. It's easy to ignore the refrigerator if you're sound asleep. Keep a regular schedule, buy a good mattress, and block out distracting lights and sounds.

2.

Wake up early. Early risers tend to weigh less than night owls even if they eat the same amount. Try going to bed and rising an hour earlier. You'll naturally eat less at night.

3.

Brush your teeth. Once you brush and floss, you

3

may decide it's too much trouble to clean your teeth again so you'll pass on the cheesecake. You'll also keep your teeth and gums healthy. 4.

Turn off the TV. A sedentary lifestyle plays a big role in weight gain. Go for a walk or visit the gym after work instead of munching while you watch TV or surf the Internet.

5.

Reward yourself with non-food treats. Substitute a warm bath or a good book in place of your usual bag of chips and soda. Your new rituals will soon become a habit.

6.

Keep a journal. If you need help changing your ways, writing your activities down may help. It will remind you of how many calories you really consume at night.

Get plenty of restful sleep and eat sensibly all day, starting with a nutritious breakfast. You'll be better prepared to ward off late night hunger and reach your weight goals while giving your body enough calories to feel full and energetic. The trigger in the next lesson might surprise you. What do you do if you hate to cook? For some, this aversion triggers running out to a restaurant, sailing through a fast food drive-thru, or ordering take-out for almost every meal. Learn to cut calories even if you hate to cook.

4

HERE’S WHAT YOU NEED TO DO TODAY: Tonight, go to bed an hour earlier than usual. Tomorrow, get up an hour earlier, eat breakfast, and then have a healthy meal or snack every few hours. Go to bed at the earlier time again tomorrow night. Try this schedule for a few days and you’ll find that your cravings for late-night food lessen. If an hour feels too extreme for you, ease into it with 15-minute increments. For example, tonight go to bed only 15 minutes earlier than usual. Tomorrow, get up only 15 minutes earlier. Get used to this schedule and then change your schedule by another 15 minutes. Follow this process until you’ve made the 1-hour change from your starting time.

5

I EAT HEALTHY SNACKS. I make smart food choices. Controlling my appetite between meals helps me to avoid overeating and I find it easier to resist junk food. So I refuel before I become ravenous. I eat nutritious snacks that stabilize my blood sugar and give me energy. I keep wholesome foods out where I can see them. Having a bowl of fruit on my kitchen counter makes it easy to grab a peach instead of a bag of chips. At work, I keep almonds and raisins in my old candy jar. I read labels carefully. I avoid excess sugar, salt, and empty calories. I calculate my portions. I learn to eyeball 2 ounces of almonds or one cup of chocolate pudding.

1

I slow down and savor each bite. When I limit distractions, I appreciate my treats more. I distinguish between thirst and hunger. I drink a glass of water to make my cravings for candy corn go away. I take charge of my emotions. I deal with sadness and anger constructively rather than drowning my feelings with soda and ice cream. I call up a friend to talk things over. I take a walk or meditate. Today, I think of food as my friend. Vegetables, fruits, and other whole foods are the mainstays of my diet at mealtime and throughout the day. I use snacks to help give my body the nutrients I need to stay fit and lead a fulfilling life.

SELF-REFLECTION QUESTIONS: 1.

What is one healthy snack I want to pack for work today?

2.

How can I remind myself to think before snacking?

3.

How can I prepare for those times in the day when I am most vulnerable to a snack attack?

2

THE WEIGHT LOSS SOLUTION FOR PEOPLE WHO HATE TO COOK In previous lessons, you learned that one strategy that helps in reducing the calories you consume is to eat at home more often. So, what if you want to lose weight but you can’t stand the idea of cooking? If this describes you, you’re not alone. Since 1950, the average American is eating almost twice as many meals at restaurants. The good news is that you can

1

stick to a healthy diet without excess, tedious, and time-consuming chores in the kitchen or at the grocery store. Consider the strategies in this lesson.

STEPS TO TAKE AT HOME 1.

Tidy up your kitchen. Maybe you’re avoiding your kitchen because you’re afraid to find out what’s living in your refrigerator. A sparkling sink and stove top could make you want to hang around.

2.

Stock up on ingredients. Cooking is frustrating if you frequently find out that you lack the stuff you need. Keep versatile basics on hand like flour, corn starch, mustard, and balsamic vinegar. You may be surprised to learn that frozen vegetables are just as nutritious as the fresh variety.

3.

Buy equipment. Gadgets make life easier. Try out a bread machine or a rice cooker. Find out why people love their microplanes.

4.

Learn new recipes. Browse online for fast recipes. Borrow a book from the library. Ask your friends for their favorite easy dishes.

5.

Assemble instant meals. Some balanced meals require no cooking at all. Toss nuts and seeds into a salad. Add whole grain cereal and fruit to yogurt. Search the internet for no-cook recipes and learn

2

to put together some tasty meals without cooking. 6.

Rely on produce. Most fruits and vegetables can be served with little preparation. Steaming takes only a few minutes. A drizzle of olive oil tastes great and provides a dose of healthy fat.

7.

Share cooking duty. If your spouse likes to cook, you can double up on laundry and yard work in exchange. Invite your neighbors for a weekly potluck and split the leftovers.

STEPS TO TAKE WHEN YOU GO OUT 1.

Change your shopping. Maybe you have bad memories of being stuck in a long line on Sunday afternoon at the supermarket. Try shopping in the early hours before work or visiting a farmers market on weekends.

2.

Make a list. Writing out a list simplifies grocery shopping. You’ll quickly grab everything you need and avoid making repeat visits for forgotten items.

3.

Stick to outside aisles. In most supermarkets, the essentials are laid out around the perimeter. You’ll avoid getting distracted by 80 different brands of tortilla chips and sports drinks.

3

4.

Select the right restaurants. Your only vegetable options at a steak house may be creamed spinach or corn. Head to an Indian buffet instead where you’ll have more selections that you can choose from.

5.

Study the menu. Master common terms. Grilled foods are usually lower in calories than fried foods. When you’re ordering pasta, look for tomato sauces rather than cream sauces. Skip the salad if it’s loaded with processed meat and mayonnaise.

6.

Brown bag it. Develop a repertoire of easy treats you can package for lunch. Cut vegetables and yogurt or a whole wheat pita stuffed with hummus make it easier to resist the vending machine or the fried chicken special at the diner next door.

7.

Carry snacks. Bring along your own food for the hours in between meals. A handful of almonds or raisins satisfy your hunger without a lot of extra calories.

Healthy, low-calorie eating can be quick and simple. You may never watch the Food Channel or shop at Williams Sonoma, but you’ll still enjoy a nutritious diet.

4

In the next lesson, you’ll discover how to work with your body’s natural processes to control hunger.

HERE’S WHAT YOU NEED TO DO TODAY: Call a friend and ask them for a recipe for one of their favorite, low-calorie, easy dishes. Get the ingredients ahead of time and plan to make it one day next week. Try it! You might find that you like it as much as your friend!

5

I MAKE SMART FOOD DECISIONS AT RESTAURANTS. I carefully select food at restaurants because I care about my health. Temptations are abundant, but I choose wise options that support my goal of eating nutritiously. I carefully look at a restaurant menu before I order.

1

I avoid letting the server influence my choices with unhealthy specials. Likewise, the choices of my family or friends fail to affect my decision. Regardless of the situation, I select the best options to fit my diet. I ask questions before I order food to ensure I choose healthy options. I unabashedly ask about fat content, calories, or ingredients. I remember to make smart choices about garnishes or toppings. I politely request easy, health-conscious changes to my dishes, like leaving off the dressing or croutons. I focus on the healthiest dishes on the restaurant menu. I think about the vitamins and minerals in my food. I select menu items that have higher amounts of these nutrients. I also consider the total fat, calorie, protein, and carbohydrate amounts in my entire meal. My food choices ultimately determine my health, so balance is important. I also select items that help me feel full because they contain fiber. This way, I avoid temptations from being hungry again in just a short while. Today, I eat nutritiously even when I go out to eat. I choose meal options that support my good health.

2

SELF-REFLECTION QUESTIONS: 1.

How can I avoid temptation while eating out with my family at their favorite restaurant?

2.

How can I find a balance between healthy food and occasional treats?

3.

What can I do to encourage others to make healthier choices at restaurants?

3

WORK WITH YOUR BODY’S NATURAL PROCESSES TO CONTROL HUNGER Last time, you learned strategies for cutting calories when you don’t like to cook. Whether you like to cook or not, hunger can send you running to the kitchen! Hunger pangs can create chaos while you’re on a diet. It can be hard to concentrate on work, family, or anything else when you’re hungry.

1

Luckily, there are several ways to alleviate this situation, which is the topic of today’s lesson.

USE THESE TIPS TO CONTROL HUNGER PANGS AND STICK TO YOUR DIET AT THE SAME TIME: 1.

Get back into the habit of eating breakfast. It’s easier to prevent the pangs than to treat them, so eating breakfast is important. ◦

2.

Breakfast can help you control blood sugar levels throughout the day and stop hunger pangs from ruining your diet. It’s important to eat a complete breakfast that combines carbohydrates, proteins, and healthy fats into one meal.

Eat protein. Protein can make you feel satisfied after a meal or snack, so you’re less likely to crave other foods. ◦

Select food that has protein and still fits your diet. For example, nuts and seeds are a healthy source of protein. Peanut butter and other butters, such as almond butter, also pack a healthy serving of

2

protein.

3.

Chew well and eat slowly. If you swallow your food without chewing it enough, then it becomes more difficult to feel full. The rate at which you eat affects your stomach hormones and how you feel. ◦

A study, titled “Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1,” found that eating slowly was better. The researchers discovered eating too quickly affected the release of stomach hormones related to feeling full.

◦

Researchers recommend eating slowly, so the stomach hormones that make you feel full have a chance to become active.

4.

Chew gum in between meals. Researchers have found that gum can help you avoid temptation and stay on your diet. A study from the University of Rhode Island found that chewing gum encouraged people to eat less during the day.

5.

Eat potatoes. Potatoes can be a useful tool for fighting hunger pangs. They have a resistant starch

3

that takes longer to digest, so you feel full for a greater length of time. You won’t feel hungry while you’re still trying to digest the potato you had for lunch. ◦

6.

Add more grapefruits. These citrus fruits can help you control hunger while providing more vitamin C. Grapefruits can help control blood sugar levels, so you avoid the dangerous spikes that lead to hunger pangs. Researchers at Osaka University found that even the smell of grapefruit may help you lose weight by suppressing your appetite. ◦

7.

It’s important to eat healthy preparations of potatoes, rather than potato chips and French fries. Baked or steamed potatoes can help you stay on your diet.

Fresh grapefruits are easy to add to your diet. They can be part of a fruit salad or smoothie for breakfast. They can also be cut into small pieces for a quick snack.

Use food aromas advantageously. Smelling certain foods without eating them can help you control hunger pangs. Researchers have found that different aromas can be used to feel full.

4

◦

In a study, titled “Food aroma affects bite size,” researchers discovered that people took smaller bites of food with strong aromas like onions, garlic, or peppers. They also noticed that controlling the scent of the food affected how much people ate.

Hunger pangs don’t have to destroy your diet. By planning ahead and using these strategies, you can stay on your diet and subdue your cravings. Sometimes, it seems that you can’t help but give in to your eating triggers, no matter how easy the strategies are that help you cope. If you find that this often happens to you, strengthening your self-control will benefit you. Luckily, the next lesson will help you strengthen your self-control.

HERE’S WHAT YOU NEED TO DO TODAY: Research ideas for protein-rich snacks. Make a list of at least 15 ideas for low-calorie snacks that are good sources of protein. Each week, pick several of these

5

snacks and keep the ingredients for them handy. The next time you feel hungry in between meals, enjoy a protein snack to keep hunger at bay.

6

7 LOWCARB HACKS TO HELP YOU FEEL FULL ALL DAY One of the biggest concerns that you may have about the low-carb diet is staying full. Without a large quantity of carbohydrates to fill your meals, you may wonder if you will feel hungry.

1

TRY THESE TIPS TO AVOID THAT LOW-CARB HUNGER: 1.

2.

Ground almond flour. Instead of using regular flour, switch to ground almond flour for your meals. ◦

This low-carb hack is filled with protein, and you’ll feel full while using it.

◦

You can make a variety of items with almond flour, such as pancakes, muffins, or bread. Almond flour is versatile and filling, so you won’t miss regular flour.

Cauliflower rice. Did you know that you can use cauliflower as a substitute for mashed potatoes? ◦

Cauliflower is a healthier choice than regular potatoes and is considered a lower carbohydrate vegetable. You can grind up and mash cauliflower to make mashed flakes.

◦

You can also use ground up cauliflower as rice and create a pizza crust from it.

2

Top the pizza with your favorites.

3.

4.

Spiralized vegetables. A spiralizer is a simple kitchen tool that you can use to make vegetables into tiny strips that resemble noodles. If you don’t have one, then you can use a sharp knife to cut up the veggies into small strips. ◦

This low-carb hack lets you make your own healthy pasta and noodles.

◦

Zucchini tends to be the most popular vegetable to spiralize in the kitchen. However, you can also experiment with eggplant, peppers, and other veggies. The key is to pick a firm one that can be cut into little pieces with ease.

Lettuce wraps. One of the easiest low-carb hacks is to make wraps or tortillas with lettuce instead of flour items. ◦

Wrap your favorites such as meat, vegetables, and salsa in a lettuce wrap to reduce the carbohydrates.

◦

The wraps will still taste delicious, but

3

they’ll have lower calories and more nutritional value. You don’t have to stick with iceberg lettuce and may want to try other varieties as you experiment in the kitchen. You can even use cabbage leaves to make the wraps.

5.

6.

Vegetable chips. Regular potato chips won’t work on a low-carb diet, but vegetable chips you make yourself at home are fine. ◦

Bake your chips in the oven and serve them with sea salt, olive oil, or spices.

◦

You can make vegetable chips from zucchini, eggplant, squash, and other foods. Pick your favorites and cut them into bite-size pieces. Kale, spinach, and sweet potatoes all taste delicious as baked chips.

Use citrus flavor. Lemons and limes make great low-carb substitutes for traditional salad dressings and sauces that may have too many calories. A squeeze of lemon or lime can add instant flavor to a salad, soup, casserole, or other dish.

4

◦

7.

You don’t have to worry about carbs with this flavor option. Experiment with it in the kitchen and try adding it to different dishes.

Be creative. The key to staying satisfied on a lowcarb diet is to think of creative ways to use the healthy ingredients in your kitchen. A simple tomato and lettuce can turn into a fun meal with the right low-carb sauce. ◦

Don’t be afraid to try new vegetables, nuts, or seeds on a low-carb diet.

A low-carb diet doesn’t have to be boring or unsatisfying. Use these tips every day to feel full and happy while eating low-carb.

5

WIN THE BATTLE OF THE BULGE: 7 TIPS TO INCREASE SELF-CONTROL Losing excess weight and keeping it off can be challenging. In the last lesson, you found tips and techniques to control your hunger. But even easy strategies require some self-control. So this lesson brings you some ways to strengthen your self-control.

1

According to the Centers for Disease Control and Prevention (CDC), over 69% of American adults are overweight. As you know, being overweight can lead to many dangerous health conditions, such as high blood pressure, stroke, cancer, and heart disease. Despite the risks, most of us have a hard time resisting the temptation of high calorie foods and other unhealthy lifestyle choices. The good news is that there are several ways to boost your willpower so that you can successfully lose those unwanted pounds!

TRY THESE STRATEGIES TO INCREASE YOUR SELF-CONTROL AND SUCCESSFULLY LOSE WEIGHT: 1.

Get plenty of rest. Resisting the urge to cheat on your diet takes energy. You’re more likely to give in to temptation when you’re tired. Make preparations to get a restful night's sleep and take frequent breaks during the day to boost your willpower.

2.

Identify cravings and make healthy substitutions. Cravings can be irresistible and derail the most determined dieters. The next time you crave a

2

specific food, satisfy the craving with a healthy substitute.

3.

◦

Fresh fruit and vegetables are great alternatives when you’re craving calorieheavy, crunchy chips.

◦

Try adding cinnamon to make foods taste sweeter without adding excess sugar.

◦

Other spices such as garlic, oregano, and basil can add flavor to foods without adding salt.

◦

Try broiling or pan searing some of your foods in place of frying them. You’ll still get a crunchy outer layer without the use of oil.

Focus on one area of improvement at a time. Our ability to exercise control is like a muscle. It can be built up, as well as exhausted. ◦

For example, if you want to lose weight and quit smoking, you might deplete your reserve of will power if you try to make both of these major changes at the same time.

3

4.

Practice moderation. You can more easily strengthen your self-control if you take a moderate approach to dieting and exercise. Achieve success at weight loss by allowing yourself little indulgences from time to time.

5.

Celebrate your success. We have more willpower when we have a clear goal that we’re working towards and feel as though our effort will be recognized or rewarded. ◦

Divide your overall weight loss goal into several smaller chunks and celebrate as you reach each level.

◦

Choose a reward that isn't tied to eating, such as buying a new outfit or going to see a new movie with a loved one.

6.

Share your battle with a friend that will keep you on track. It's easier to maintain your self-control and stay focused on achieving your weight loss goal when you have a friend to cheer you on and help you stay motivated.

7.

Use affirmations and positive visualization. Regularly visualize yourself at the size you wish to be. Use self-talk and verbal statements that affirm your ability to control yourself.

4

Having the discipline to lose weight and keep it off will benefit you immensely. Practicing these strategies can help you to increase your willpower and self-control so you can strengthen your health and win the battle for your waistline! We’re near the end of this course now, with only two lessons left. What will happen when you finish the course? Will you continue to take advantage of the calorie-cutting strategies you learned? Many times, once someone reaches their target weight, the pounds come back. Don’t let this happen to you! In the next lesson, you’ll discover the secret to creating a sustainable weight loss mindset.

HERE’S WHAT YOU NEED TO DO TODAY: Keep your eye on success! The Additional Resources box for this lesson – and almost every lesson in this course – includes an affirmation to help you affirm your positive weight-loss choices and visualize yourself at your target weight. Check these resource boxes and download your affirmations. Repeat the ones that resonate with you the most several times today and every day.

5

Regularly affirming these choices will make it harder for you to choose otherwise, and easier for you to make healthy decisions regarding your food.

6

I EXERCISE SELFCONTROL IN MY EATING. Food is my sustenance. I eat because I need food to keep my body healthy. Rather than eating purely for pleasure, I keep in mind that it is one of my basic life needs. With the understanding that food has a purpose, I am able to exercise self-control when I eat. I consume foods that are rich in nutritional value. I prefer to eat healthy foods rather than foods that taste good only because they are high in sugar and fat. My food selection is based on my nutritional needs, rather than on my need for pleasure.

1

At gatherings, I consume enough food to satisfy my hunger. If I do not feel hungry, I refrain from eating. It's acceptable for me to try new foods, but once I have tried something new, I stop myself from overeating. Activating my willpower gives me the strength to cease doing harmful things I may want to do. I draw on that strength to build up my self-control when I feel I might give in to temptation. The more frequently I activate my willpower, the stronger I become. Reminding myself of the consequences of my actions helps me to make good choices. Overeating can lead to disease, lack of energy, and obesity. When I exercise restraint in my eating, I feel healthy, active, and strong. Today, I choose to make responsible decisions based on knowledge rather than just on what feels good. I exercise self-control in my eating so I can live a healthy life without regrets.

SELF-REFLECTION QUESTIONS: 1.

Why is self-control necessary?

2.

Why do I need to exercise restraint in my eating?

2

3.

What would happen if I allowed myself to engage in out-of-control eating?

3

THE SECRET TO CREATING A SUSTAINABLE WEIGHT LOSS MINDSET Fitness involves both your body and mind. In the last lesson, you learned how to strengthen your willpower to take action to cut calories. This lesson shows you how you can use the power of your mind to help keep the pounds off. Use these tips to develop your longterm game plan for sustainable weight loss.

1

CHANGING THE WAY YOU THINK ABOUT EATING 1.

Choose foods you like. With so many nutritious foods to choose from, there are bound to be plenty that appeal to you. If lima beans make you want to gag, try chickpeas instead.

2.

Eat a balanced diet. You may be able to survive for a few days on grapefruit and red onions. On the other hand, you’ll need to cover every food group when you’re planning for the years ahead.

3.

Know your caloric needs. Many factors determine how much food you need. Calculate the target calories for yourself based on your height, weight, age, and metabolism.

4.

Evaluate the impact of weight fluctuations. You’ll be less tempted to get sidetracked by crash diets when you understand what they do to your body. Dramatic weight changes can increase your body fat and weaken your bones.

2

CHANGING THE WAY YOU THINK ABOUT YOUR BODY AND PHYSICAL ACTIVITIES 1.

Befriend your body. Appreciate your body regardless of your current size. Be grateful for all it does for you. You’ll take more pleasure in being active and treating yourself well.

2.

Enjoy physical activity. Select physical activities that you’ll look forward to doing. Maybe you’d enjoy getting together with friends after work to shoot hoops. Maybe your idea of a good time is volleyball on the beach.

3.

Plan for all seasons. Summer heat and winter storms sabotage many activities. Plan alternatives you can turn to when the weather changes. Flexibility will also see you through other obstacles, such as frequent travel or illnesses.

CHANGING THE WAY YOU THINK ABOUT LIVING 1.

Consider your future self. It seems harmless to slack off in the short-term, but the consequences add up. Multiply two hours a day of snacking and

3

watching TV by 365 days in a year. Imagine how much better you’d feel if you spent that time walking and preparing salads. 2.

Manage stress. Keeping stress under control will enhance your sleep and reduce emotional eating. Develop relaxation practices that work for you, such as meditation or listening to instrumental music.

3.

Form new habits. Eating green vegetables becomes a snap when you make such actions automatic. About three weeks is usually all it takes to turn a positive intention into a reflex.

4.

Seek support. We can all accomplish more when we work together. Invite your family and friends to join you in shaping up.

5.

Break down big tasks. Losing a large amount of weight can seem overwhelming until you segment your goals into weekly or monthly units. Talk with your doctor about the best approach for your individual needs.

6.

Be mindful. Living mindfully transforms all of our experiences. You’ll see that you can be happy and peaceful eating Brussel sprouts. You’ll be content with what you’re doing now, instead of getting lost in the past or future.

4

Adopting a positive attitude will help you to eat less and become more active for the rest of your life. Think about how you can go the distance and enjoy staying in tip top shape. Now that you’re ready to move forward with actionable strategies to tackle your triggers and a positive mindset for maintaining your target weight, the last lesson, where we’ll summarize and reflect on the lessons in Module 2, is coming up next.

HERE’S WHAT YOU NEED TO DO TODAY: Plan for your long-term success! Pull out your foodjournal to find a typical day for you, or write down what you’ve eaten today. If you repeated the same patterns every day for the next five years, will you be where you want to be with reference to your weight? What would you like to change? What habits will you eliminate, modify, or add to make this change?

5

I AM CONSCIOUS ABOUT MY FOOD CHOICES. The choices I make about my diet help me to build a healthy lifestyle. I make a conscious effort to eat foods that benefit my body and mind. Planning meals is an easy way to stay on top of food choices. Each Sunday, I carefully plan my meals for the week. This strategy ensures I stick to my goal of healthy eating. It also reminds me that what I am doing is important to my overall wellness. When I am unable to stick to a particular meal plan, I choose the next best thing. There are always nutritious alternatives to my preferred meal.

1

I do whatever I can to avoid unhealthy food. When I go out with friends, I eat a meal at home first. This approach helps me to avoid cravings when I am surrounded by unwholesome options. I ask questions before selecting a meal at restaurants. I know that even something that sounds healthy might be filled with harmful ingredients. My eating decisions dictate how I feel throughout the day. Clean eating helps my mind to remain sharp. I rarely feel lethargic when I follow a healthy diet. My days at work are more productive because I make smart food choices. Today, I commit to maintaining consciousness about my food choices. I believe that what I eat and drink affects my results in all aspects of my life.

SELF-REFLECTION QUESTIONS: 1.

What resources can I use to help keep myself on the right track with my diet?

2.

How do I recover after allowing myself to have an unhealthy meal?

3.

What other activities do I undertake to ensure my body and mind perform efficiently?

2

MODULE 2 – SUMMARY AND REFLECTION In Module 2, you learned how to tackle your eating triggers, curb hunger, increase your self-control, and create a mindset that would enable you to maintain your weight loss as time goes on.

YOU DISCOVERED STRATEGIES TO HELP YOU COPE WITH EATING TRIGGERS, SUCH AS: •

Emotional eating triggers – self-soothing with food

1

•

Environmental triggers, like walking into a movie theater and smelling the popcorn, wanting a margarita and chips when you see a beach, hoping for hot cocoa when it snows, getting hungry for junk food when you sit down to watch TV, and more

•

Late night hunger

•

Hating to cook, so hunger or mealtime sends you to the nearest drive-thru or the phone to order take-out

You found out that it’s smart and effective to work with your body’s own natural processes to curb hunger. Strategies like eating potatoes, protein snacks, or chewing gum can all curb hunger. Aromas of certain foods, like grapefruits, can suppress your appetite, while other food aromas tend to make you take smaller bites or eat less. Even easy strategies, though, require some selfcontrol to implement, so you learned to strengthen your self-control regarding food with techniques like getting enough sleep, making desirable substitutions for cravings, and focusing on one area of improvement at a time. In the last lesson, you got to look ahead as you learned how to change your thinking so you could maintain your target weight in the future.

2

So now, after a reflection, this brings you to the end of the course. I hope you enjoyed the lessons and will continue to use these easy techniques to help you obtain the body you desire.

SELF-REFLECTION 1.

What is your most challenging eating trigger? Make a note of the ideas in the lesson that most closely describes your trigger. Create a plan to tackle this trigger, and the next time it strikes, put your plan into action.

2.

How does getting enough sleep affect your selfcontrol? Do you feel like you get enough sleep? How could you increase the time or quality of your sleep?

3.

Breakfast plays a significant role in keeping you from being hungry during the rest of the day. Do you eat a complete breakfast that includes carbohydrates, proteins, and healthy fats? If not, how can you change your schedule to include this important meal?

4.

Your stress level affects when and how much you eat. How do you manage stress? What are some relaxation practices can you add to your life to reduce your stress?

3

5.

What are some ways you can remind yourself to chew well and eat slowly?

6.

What is your weight loss goal? Divide this goal into smaller increments, or steps, that you can take to get there. What are some rewards that you would enjoy giving yourself as you complete each step?

7.

Once you reach your target weight, what is your plan to maintain that weight for the long-term?

4