1 - No cookies. No pretzels. No chips
You do not need cookies, pretzels or potato chips in your life. Learn to do without these snacks. There are plenty of other things on the supermarket shelves to eat and these snacks are particularly low in anything resembling nutrition. It is too easy to eat lots and lots of calories here without thinking very much and that is not going to help your Waist Management.
2 - Fewer fries
Fries taste nice to most of us. Few of us would want to cut them out completely. Having oven chips is a little better as they have less calorie laden oil but they don't taste as nice as their fatty relations. Chips or fries aren't compatible with excellent waist management.
If you must have them, then have fewer. Don't eat them every day. Twice a month would be reasonable. Do not eat a whole portion. Share it. A regular portion.
3 - Don't choose fried anything
When choosing your food, try to get into the habit of choosing an option which isn't fried. When eating out there is often a choice, choose the non-fried. This too will eventually become a habit. Fried food is one of those tastes which after a while of not eating it you seem to miss less and less. This is a good thing.
4 - Two pieces of whole-fruit each day
Fruit contains a lot of sugar. It also contains fibre and fills you up reasonably. This is acceptable as a snack. A glass of smoothie contains the same or more calories but no fibre. This is super-high in sugars and is best avoided. It is reasonable to eat two pieces of fruit a day. This satisfies your desire for sweet things in a way that involves a lot fewer calories than cookies, chocolate or cake.
5 - Beware the goggle box (TV)
Do not eat anything in front of the television, laptop or anything you can access Facebook on.
I appreciate that may come across a little harsh but I think you get the point. In front of the TV a low calorie hot chocolate is acceptable, little else is.
6 - Less chocolate
If you must eat chocolate then choose prohibitively expensive versions (such as Godiva from Belgium) and really savour just one or two pieces.
Try to get out of the habit of buying or eating chocolate most days. It should be relegated, or elevated depending on your point of view to a once weekly or even fortnightly treat.
7 - Don't eat food that you like
If you enjoy what is in front of you, it is likely to get eaten. This isn't complex but consider a small boy. What is the difference between snot-bogies and cabbage? The answer is that an unattended small boy probably wouldn't eat the cabbage.
If you don't enjoy a food or even actively dislike it you may place less on your plate, are less likely to finish it and will thus achieve a master-stroke towards excellent Waist Management.
8 - Eat expensive food
If all you eat is Beluga caviar then you might not be able to afford much of this. You will thus be more reluctant to pile this on your plate as you may need a second mortgage before too long.
I appreciate that caviar might not be your thing but I'm sure you get the idea.
9 - No processed food
This is important. By making your own food you gain complete control over what goes in. You will think about and may even modify your meals to best suit your plan. You will probably add less fat and less sugar than comes in pre-packed meals. You will be more likely to eat it at a table rather than on your knee in front of the TV.
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Dr Windross works as a GP with a special interest in weight management. 'The Waist Management System' out now on Amazon and on Kindle:
http://www.amazon.com/The-Waist-Management-System-choices/dp/1503299112/ref=tmm_pap_title_0?ie=UTF8&qid=1420473153&sr=8-2
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