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Weight Loss Drug Store Online
Weight Loss Drugs:
rate
of weight loss you are experiencing you have a few options. One is to decrease
your calorie consumption and another is to increase your exercise expenditure.
It is not wise to decrease your caloric consumption below 1000 calories per
day for any length of time, as this is associated with negative consequences
such as a decrease in muscle mass and metabolism. It is wise, however, to
become stricter with following your pattern if you find you have been deviating
or indulging in too many extras.
The second way to speed up weight
loss, by increasing your energy expenditure, is most preferable. It is the
best way to keep the weight coming off without kicking in the body's defense
mechanisms. Also, because the body has less mass to carry around as you lose
weight, it expends fewer calories per day. When you burn fewer calories, you
lose less weight - unless you are willing to do more exercise to keep your
caloric output at its original level. Additionally, exercise can help increase
muscle mass, the only permanent solution to raising the metabolism.
Unfortunately there is no simpler
solution to getting fat off your body. You must be willing to follow your
meal pattern and exercise if you expect the weight to come off. If your weight
loss is not up to par, don't complain - do something about it!
HELP! I'M NOT LOSING
WEIGHT
Even with the best intentions, you may find that your weight gets stuck and
this can be very discouraging. There may be a number of reasons why you temporarily
stop losing weight. In our experience, we find it is usually because a client
is deviating too much from the plan. Adding extras here and there may not
seem that drastic, but "too much, too often" and it may be enough
to keep your body from drawing on its fat stores for energy. Use the following
checklist to evaluate just how well you are sticking with your program. After
a few days, you should be able to pinpoint any problem areas.
Weight
loss checklist
For maximum results, evaluate yourself honestly on the following criteria.
The more "yes's" you answer, the better your chances for consistent
weight loss.
Today
did I:
- Follow
my pattern faithfully? This means no extras (especially foods or beverages
with fat, sugar or alcohol), no skipped proteins and spaced them well. Paid
attention to portion sizes. Keep a journal to be sure I got appropriate
allotment of foods?
- Drink at least 8 glasses of
water?
- Avoid excess sodium to prevent
water gain? This means passing up the salt shaker and high sodium foods
(such as pickles, Chinese food, canned and processed foods)
- Avoid all packaged/processed
foods and foods I didn't know what they contained (such as questionable
restaurant foods)?
- Eat more foods earlier in the
day and less as the day went on? Eat little, or no foods after dinner?
- Do some form of exercise to
keep burning off calories?
- Think positive thoughts. Keep
a good attitude, focus on long-term results and visualize myself at my goal
weight?
WEIGHT
FLUCTUATIONS
Many people, especially those in the habit of weighing themselves frequently,
mistakenly confuse fluctuations in their weight with "hitting a plateau."
On a daily basis, weight will go either up or down due to a number of reasons
that have nothing to do with fat loss. Frequent weighing (daily, or worse
- a few times a day) will serve only as discouragement if gains are seen.
Evaluating your weight loss progress over a weeks time is much more valid.
For those of you in the habit
of frequent weighing, and to serve as a reminder when the scale's "acting
up," look over the following reasons for weight fluctuations:
- Are you getting enough fiber
and water in your diet? Constipation is a common problem for many people
due to dietary changes and reduction of fat consumption. If the food is
not going through you quickly, the extra bulk in your system will show up
as a gain on the scale.
- Did you have a large meal or
drink lots of fluids before weighing yourself? Consuming a large dinner
the night before, eating a substantial breakfast, of even drinking a few
glasses of water before stepping on the scale can cause an alarming increase.
- Are you weighing yourself at
different times of the day or wearing different clothing each time? Weigh
yourself first thing in the morning, with no clothes, before eating or drinking
anything, to get the most reliable reading.
- Have you had any alcoholic
beverages in the past few days? Alcohol can disrupt normal water balance.
Initially you may experience dehydration, but the body tends to have a rebound
effect and can then actually retain even more water than normal.
- Is your body fighting off an
illness or infection or are you taking any medications? These can be responsible
for water weight. Even mental stress causes the release of stress hormones
that can interfere with normal water balance.
- Female hormones can cause large
fluctuations in water balance, with water retention accounting for 5 pounds
or more of weight increase.
- Most weight fluctuations can
be accounted for by one of the reasons mentioned above. Remember it is only
temporary and there is no need to panic. Focus on weekly weight loss and
long-term goals.
PLATEAUS
If you have reached a point where your weight has not changed for a week or
two and you are following your program faithfully, you have unfortunately
hit a "plateau." There are a few lucky souls who manage to reach
their goal weight without ever hitting the dreaded plateau, but for the majority
of us, they are inevitable. Getting plenty of variety in our menus, calorie
confusion, anaerobic training to increase muscle mass and therefore, metabolism
- are all ways of helping prevent plateaus. But try as we may, the body loves
- above all else - to maintain status quo and it will work hard at stabilizing
body weight.
Keep in mind that once you a have
a fat cell in your body there's no getting rid of it (short of liposuction).
You can only change its size, making it smaller with weight loss and larger
with weight gain. Now fat cells, being the lazy things that they are, hate
to shrink when you're trying to lose weight. It's hard work and they'd rather
stay in their present form. In fact, if you've gone through the process of
losing then regaining weight before, your fat cells get wise to this and try
to save themselves the trouble of making any changes at all. They will fight
you every step of the way, hoping and waiting for you to give up your weight
loss attempts.
When you hit a plateau and your motivation is tested, don't give up! Remember
that this is a normal response for your body and it can't and won't last forever.
PLATEAU-BREAKER MENUS
The ideal way to lose weight is by following the pattern that makes you feel
comfortable. You learn moderation, don't feel deprived, get in a good variety
of foods, are able to eat out and fit the plan to your lifestyle. You develop
a sense of control over your eating. This will lead towards the development
of healthy life-long eating habits.
There are times, however, that
we require a somewhat more disciplined approach. If you've fallen "off-track"
a bit too often or hit a plateau that seems impossible to break, a few days
on a set pattern keeps your intake and choices well regulated and can act
like a much needed "kick-in-the-butt" to your stubborn body.
The PLATEAU-BREAKER MENUS are
useful for either getting you back on track, seeing quick weight loss if your
motivation is lagging, or getting you by a sticking point. Not all of them
will be desirable to everyone, so there is a variety to choose from. They
are not meant for extended use and in no way substitute for your regular pattern
on a long-term basis. In fact, a few days (3-5) are all that is recommended.
Not only would they be nutritionally inadequate if you remained on them for
any length of time, but they would also lose their effectiveness. Use them
for a few days when necessary, then return to your regular pattern for at
least a week. Remember, you must learn how to control your weight by eating
a "normal" diet of foods you select and enjoy, however if these
short-term "get-you- back-on-track" or "get-you-by-your-plateau"
plans help make your weight loss easier, by all means use them. The less substitutions
and alterations you make, the better the plans work, as they have been tested
on hundreds of clients and proven successful.
You will, however, need to make a conscious effort to develop
some of these new habits and practice them until they become second nature.
To become a thin person yourself it is important that you develop "thin
eating habits." One skill you should work on is slowing down your rate
of eating. Overweight people are inclined to take large bites of food and
to put in another mouthful before they're done swallowing the first. From
now on, try to eat at a leisurely pace. Since it takes 20 minutes for your
brain to register you've eaten enough, try to use some tricks to extend your
meals and control your intake:
- Drinking water with meals fills
the stomach more rapidly
- Take small bites of food and
put your fork down between bites
- Never eat directly from a serving
container. Always measure out your portion and put it on your plate so you
are fully aware of how much you are eating
- Don't take seconds. If you're
still hungry when you've finished your allotment, wait 20 minutes before
eating more. By this time you will probably feel satisfied, and if not,
allow yourself a small portion more.
- Always eat sitting down so
that you are not rushed, you can enjoy your meal, and you can focus on your
eating habits
Next, think about where you consume
your food: Is it always at the table, or do you eat in front of the refrigerator,
in your car, in the TV room or by the candy machine at work? Pick some designated
eating areas, preferable with tables, and try to limit all your eating to
those areas alone. This will help cut down on a lot of unintentional "cheats"
and help you break the habit of grabbing food and eating it at the wrong time
or place.
Remember that when you eat is
another important factor to consider. To be thin you will want to space your
meals in such a way that you eat more in the morning and less at night. Try
not to go too long without eating. Smaller, well-spaced meals are better for
blood sugar and insulin levels, energy level, and metabolism.
HOW TO
"CHEAT" ON A DIET AND GET AWAY WITH IT
Everyone "cheats," or indulges in something unintended, at some
point in time. There are many reasons why. Sometimes a slip-up can be caused
by hunger; other times eating is used as a cure for boredom. Whatever the
case, if "cheating" is inevitable it would be wise to learn how
to cheat properly. Pay attention to the guidelines below and commit them to
memory. Any time you "get off track" with your eating, if you adhere
to the order prescribed here it is unlikely you will do any real damage. So
if you must deviate, do so in the following manner:
Always start with FREE FOODS.
Pigging-out on sugar-free jello will not make you fat. A sugar-free beverage
may fill your stomach and cure your sweet tooth without contributing to your
caloric intake. A cup of broth, a sugar-free Popsicle, or a handful of fiber
cereal may hold you over to your next planned meal or snack and curb your
hunger.
If you do go "over"
on your meal plan it should be from overeating foods in the VEGETABLE group.
It is highly unlikely that you will ever eat so many vegetables that you slow
down your weight loss progress. Get in the habit of reaching for raw veggies,
a bowl of homemade vegetable soup, or a salad any time you start to feel hungry.
Your next best choice would be
a serving of FRUIT. The naturally occurring sugar in the fruit will provide
you with some quick energy and help kill a sugar craving. The fiber can help
provide satiety. Too much fruit will put your carbohydrate intake over the
top, so try to limit yourself to just one extra serving if you must.
If you've followed along in the
order presented here and you're still hungry, have a small serving of PROTEIN.
Protein foods also help with satiety and will carry you to your next meal.
Try a hard-boiled egg, a slice of turkey breast, a spoonful or two of cottage
cheese or a slice of low-fat cheese.
Next, you can have a serving of
COMPLEX CARBOHYDRATE, but only if you've eaten everything previously mentioned
and are honestly still hungry. Pick a food high in fiber to really fill you
up: a half cup of hot cereal, a serving of chick peas or other beans, a few
Ry-krisp or wasa crackers, a half a microwaved sweet potato.
Finally, if you reach the point
where you feel the need to consume a food from the FATS/EXTRAS group, then
it's time for you to state your goals out loud while standing on the scale
in front of a mirror -naked!
PRE-PLANNING
Pre-planning (deciding in advance your meals for the day) is a technique that
can make following a pattern easier and help minimize last-minute decisions,
impulse eating, temptation, and bingeing. It does have its limitations, but
most find it to be a useful tool to help with weight loss.
Pre-planning involves not only
what you'll eat, but also when you'll eat it. It can help you to make, and
then stick to, good choices and keep you from getting hungry (if you have
planned well). Ideally you should write down your sample meal plan for the
day. If you try planning more than a day or two at a time, you may find your
schedule changes that can make sticking with it difficult. Having a written
plan tends to be more concrete than just having ideas in your head. When making
out your meal plan, follow the guidelines to maximize weight loss: well-spaced
meals, snacks to keep from getting hungry, a protein food every 3-4 hours,
less food as the day goes on.
If you find pre-planning on a
regular basis to be too constricting or time consuming, at least try to plan
on days you know you will be eating out or attending a party. You may want
to adjust your intake in such a way that you allow for more food at that time
of day. Saving a fruit for a glass of wine, or a fat for some "regular"
dressing, may be all you need. Or you may try to reduce the temptation to
overeat by planning for a filling snack before you go. A half-cup of Fiber
One cereal or a bowl of vegetable soup may keep your stomach full so you're
less likely to overdo it on the high-calorie treats.
One note of caution: pre-planning
just gives you guidelines. There will be circumstances beyond your control
that will cause you, on occasion, to deviate from what you had planned. This
is normal - so expect it. You should, by no means, use this as an excuse to
disregard your whole program for the day. Dieters tend to think in all-or-nothing
terms. One little slip-up is used as a reason to "really blow it."
Don't fall into this trap.
Once you have tried pre-planning
you should evaluate how well it's working for you. How close did your intake
match what you planned? If you did deviate, did you make wise substitutions
or give in to some tempting, but non-nutritious choice? Did you find that
it helped you pass on certain foods you hadn't planned for but might ordinarily
splurged on? Did it help you (after the initial planning stage) not think
so much about food? Do you find it helps you gain some control over your eating
habits?
GRAZING
Another strategy to aid in your weight loss program is to give up the idea
of 3-meals-a-day and graze instead. Our digestive system is similar to apes
and gorillas that nibble, or graze on food all day long (and do not suffer
from obesity), yet we have developed a very different pattern of eating. The
idea of eating two or three large meals a day may not be ideal for our digestive
system, and certainly not for our weight. This overload of calories forces
the body to put more energy into fat storage and to produce more of the fat-storing
enzyme to help out in the process.
Spacing the day's intake of food
into 6 small meals to be nibbled on throughout the day is a great help for
weight loss. It not only provides the body with fewer calories which can easily
be burned off, but also keeps blood sugar levels even making us feel better
mentally and physically and providing us with plenty of energy.
If you're on the go or don't get
much time to eat during the day, make sure your choices are easy and portable.
Example
day:
8 am 1 poached egg, slice of whole grain toast
10 am 1 carton fat-free yogurt
12 noon chef salad with turkey/lean ham, fat-free dressing
2 pm low sodium V-8 juice, raw veggies
4 pm slice low-fat cheese, 1 piece of fruit
6pm 4oz fish, 2 cups cooked vegetables
8pm 1/2c fiber cereal, 3Tb raisins, 1/2c skim milk
This style of eating not only
provides you with the nutrients you need, but keeps you satisfied with far
fewer calories. Try to keep in mind: if you take in more than a few hundred
calories at a time, you are just fueling your fat!
DINING OUT
Americans eat an average of one of three meals out. Watching your weight is
no reason for you to avoid eating out in restaurants. In fact, it's a good
idea to get some practice at making wise choices when someone else is preparing
your food since you will be confronted with this often. Knowing what to pick
and being specific when ordering makes sticking to your meal plan easy. Most
restaurants these days are more than willing to make minor modifications in
the way they prepare and serve your foods so eating out will be easier than
you think.
Eating
Out Guidelines
- Do your best to choose foods
that you have become accustomed to eating: fish, poultry, fresh fruits,
steamed vegetables, salads, low fat soups, whole grain breads. Keep portion
size in mind. Apply moderation to those foods you know are not prepared
"ideally." Whenever you are in doubt, ask how the foods are prepared.
Try to make your choices "fit" your meal plan for the day.
- Foods prepared in the following
ways are generally safe: steamed, broiled, in its own juice, or poached
-provided you ask for no butter or oil, and sauce on the side.
- To keep fat intake low avoid
foods that are: au gratin, in butter, oil, gravy, or cream sauce, sautéed,
fried, braised, escalloped. Foods made with mayonnaise, such as cole slaw,
tuna, chicken, or egg salad, are all high in fat.
- Limit your use of "added"
fats: butter, sour cream, and salad dressing.
- Don't be intimidated by the
waiter: they are there to serve you. The cook may not always be able to
meet your specific requests, but there's no harm in asking.
- If you've asked for something
such as "dressing on the side" don't accept the food if it comes
any other way.
- Appetizers can be quite filling
in place of a main entree. Eaten with a large salad they can fit, portion-wise,
into your meal plan much better.
- Splitting an item with a friend
is another good way to keep portions under control. If there is something
too good to resist, have someone else order it and sample just enough to
keep you happy.
- Don't be afraid to ask for
food to be wrapped to take home. Portions are notoriously large in most
restaurants (particularly protein foods) and portion-control is vital to
your weight loss program.
- Be careful when eating breakfast
out. Most choices are very high in fat. Pick fresh fruit if available, or
juice. Order toast, or half a bagel dry, you can add your own jelly. Muffins
can be loaded with fat, but many places now offer low-fat versions. Protein
foods pose a bit of a problem. Cottage cheese, if low fat, is a good choice
if you can get it. Eggbeaters, or omelets made with egg whites and veggies
are healthy and tasty. Low-fat or non-fat yogurt or milk will also give
you a few grams of protein if there are no other options. Skip the sausage,
bacon, and croissants. Use milk in your coffee instead of cream to help
keep your fat grams under control.
- Start lunch and dinner off
with soup, or make it your meal. Unless it's a cream soup, clam chowder,
or cheese soup, it will most likely be low in fat. Since it takes a little
time to eat and is satisfying, you won't be as hungry for the rest of your
meal.
- Alcohol calories add up quickly,
so it's best to skip the cocktails or wine. Sip on seltzer or bottled water
instead and you'll lose weight faster.
- Have the bread removed from
the table if you can't resist reaching in the basket. If you do have some,
work it into your meal plan and use the butter sparingly.
- Salads can be great for weight
loss, but dressings, olives, cheese, bacon, croutons, and various other
toppings are not. Ask for these items to be left off and have dressing on
the side. It is best if you stick with no-oil dressings (which many restaurants
don't have) or use vinegar or lemon juice. Many people carry their own dressing
with them, which no one seems to mind, and there are individual portion
packages of no-oil dressing which you can keep on hand. If you use a low-fat
(not no-fat) dressing, monitor your portions carefully.
- If there are certain foods,
such as baked potatoes you can't eat without adding fats (butter, sour cream),
you may want to avoid them altogether. However, give some alternatives,
such as salsa, a try -you may find you enjoy it even more.
- Try to get substitutes, such
as vegetables or salad, to replace French fries, cole slaw or potato salad.
If no substitutes are allowed, remember you are under no obligation to clean
your plate. Give them to someone else or ask for them to be left off your
plate entirely.
- Desserts are the hardest thing
to fit in your meal plan because most are loaded with fat, sugar and calories.
Fresh fruit is safe, but not always.
- Fast food restaurants, although
the most convenient, are also the toughest places to eat and still stick
to your meal plan. If they offer salad and a low-fat dressing, that's a
good start. Order the smallest item on the menu (a hamburger, versus a quarter
pounder), avoid the French fries and eschew the desserts.
- With Mexican food, watch out
for fried items such as taco shells, refried beans and high-fat toppings
such as sour cream, cheese, and avocados.
- Eating at someone's home is
a bit more challenging because you don't want to offend anyone. Most people
will understand you "passing" on certain items if you explain
nicely and firmly that you are trying your hardest to make some dietary
changes. When avoidance is out of the question, try to have just a little.
HOW TO
"UNDO" IT WHEN YOU'VE "OVERDONE" IT
Everyone overdoes it on eating once in a while, whether it's at a party, during
the holidays, after a stressful day at work, or due to hormones. While an
occasional slip-up does not doom you to failure, you should learn what a "binge"
will do to your body and learn what you can do to compensate.
BINGEING
ON A WEIGHT LOSS PROGRAM IS UNDERSTANDABLE:
When you try to lose weight you cut back or cut out altogether many foods
you feel you can do without -particularly those high in fat, sugar and calories.
The funny thing is, the more you try to go without something, the more you
seem to want it. Many people find that just the thought of beginning a weight
loss program can increase their appetite and cause them to develop cravings
for foods they may not normally even want. Also, if you allow yourself to
get hungry, the body responds by intensifying the hunger pangs and cravings
for easily digested carbohydrates, especially sugar. Once you get started
on a binge it's sometimes hard to stop because the body likes to replete itself.
The overeating will help restore the fat cells that the body like keeping
filled to feel secure.
WHY ONE
BINGE SHOULDN'T MAKE A DIFFERENCE IN THE LONG RUN:
The body's energy balance is controlled over the period of a few days. If
you overeat or undereat one day, the body adapts to this by increasing or
decreasing the metabolism in attempts to either burn or conserve calories.
Thus, overindulge one day and your body will do its best to burn off those
extra calories during the next day or so. As long as you quickly return to
your meal plan, your little deviation will most likely go unnoticed.
WHY CONTINUING
TO BINGE WILL MAKE A DIFFERENCE:
To think you can continually binge without suffering the consequences is a
mistake. The rise in metabolism is just a temporary means of maintaining the
status quo. Soon, with enough overeating, your body will produce more of the
enzymes that store fat and you will gain weight. When you overeat, your body
will put a greater percentage of energy into its fat cells than it previously
might have done.
HOW TO
UNDO IT WHEN YOU OVERDO IT:
Since the body balances its energy input/output over the course of a few days,
the first way to correct for a binge is to cut back on your intake over the
next day or so. If you over-ate carbohydrates, eat less of these. Another
vitally important factor is exercise. That same day you over-ate or the very
next day, do a good workout to burn off those extra calories and keep the
metabolism raised. Finally, try not to fall into the cycle of bingeing/deprivation
with all the psychological and physiological changes that accompany it. Following
a good sound plan that allows treats in moderation will keep you satisfied
and will leave you with positive feelings about your weight loss efforts.
WEIGHT LOSS STRATEGIES: 20 WAYS TO STAY "ON
TRACK"
- Bring your meal plan with you
wherever you go until you know it by heart. If you've taken some time to
pre-plan, carry your written menu with you to serve as a reminder. You should
also have your food record handy so you can keep track of what you actually
eat.
- 2. Try to stick to regular
meal times the best you can. Meals and snacks spaced well throughout the
day help keep blood sugar levels even, keep you from feeling either too
hungry or too full, and allow your body to regulate its insulin much better.
- 3. Never skip meals! A pop-open
can of tuna or a glass of skim milk is quick and easy if you don't have
time to stop and eat. Going without will activate the defense mechanisms
and make losing weight a battle.
- 4. Pre-plan as much as possible.
It helps you eat a more nutritious diet and makes it easier to say "no"
to foods that might otherwise tempt you. Plan your choices wisely so you
avoid getting hungry and allow for some of your favorite foods to make your
meal plan more enjoyable.
- 5. If you will be busy or on
the road, pack some convenient foods that fit into your meal plan. Portable
foods that require no refrigeration or preparation are best.
- 6. When you do eat, take time
to enjoy your food. Avoid eating while you're watching TV or preparing a
meal. It is far too easy to overeat when you are distracted or surrounded
by food.
- 7. Do your best to control
your environment and avoid those situations that cause you to overeat. Stay
away from "bad company:" people who ridicule you or try to sabotage
your efforts. They are most likely jealous of your progress or don't understand
how important it is for you to lose weight and improve your health.
- Cutout a picture of someone
whose figure you admire, or a picture of yourself when you were at your
ideal weight and keep it with you at all times. Look at it frequently and
visualize yourself looking like that. Any time you feel discouraged or your
motivation starts to lag, look at the picture and pretend that person is
talking to you -ordering you to remember your priorities and stay on track.
- If you slip up, don't punish
yourself. A positive attitude will get you further. Don't let one slip-up
be an excuse to abandon your total program.
- Try to work off, through exercise,
any foods eaten that were not planned for in your meal pattern. Try to estimate
the calories they contained and burn off a similar amount in your workout.
Remember, this must be done in addition to your usual exercise program if
you are still to see weight loss.
- Remember that all types of
activities burn calories. Make the effort to do things in the least efficient
way you can. If possible walk instead of ride, take the stairs instead of
the elevator, park in the furthest spot.
- Eat the most filling, least
fattening foods first (for example salad before the pizza, soup before the
meal) so you fill up faster and consume fewer calories. This is a good habit
to develop as it makes keeping the weight off easier.
- Don't use food as a reward.
An overweight person is already too dependent on food. Try not to associate
happiness or achievements in your life with overindulgence in fattening
foods. Substitute non-food rewards such as a new item of clothing or some
exercise equipment when you deserve one.
- Never shop on an empty stomach
or you'll end up with all sorts of things you really don't need. Eat a can
of tuna, a piece of fruit, or drink a few glasses of water before you go.
Try to shop from a list; it keeps you from getting too many extras.
- Don't use food as a tranquilizer.
Eating to relive stress may feel good while you're doing it, but you'll
most likely feel worse after. A brisk walk will do more to revitalize you
and you'll release some endorphins, leaving you feeling 100% better when
you're done.
- Liquids can sometimes alleviate
feelings of hunger; in fact, many people misinterpret thirst as hunger.
Have a big glass of ice water or seltzer, or a hot bowl of soup or broth.
Then, before eating anything, wait 20 minutes to see if you're still hungry.
- Eat before you attend a party
or event where there will be foods you might find difficult to resist or
will tempt you to overindulge. If you have a full stomach it will be harder
for you to have more than a nibble of the wrong foods. A bowl of vegetable
soup or a half-cup of fiber cereal with a glass or two of water should do
the trick.
- Aim to be the last one done
eating. You won't have the chance to go back for second helpings that way.
Eating slowly also gives your brain the time it needs to register that you've
had enough.
- To keep a good attitude about
sticking to your program, think about what you're doing as making "healthy
eating changes" not as "dieting." Sensible eating habits
are good for your health, figure and mental well-being.
- Always be in control of your
eating, not the other way around. It is ultimately up to you, and only you,
to decide what, where, and when to eat. Be firm in your convictions, keep
your goal in mind and then act accordingl
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