“Today is the first day of the rest of your life”

–Charles Dederich

I like to focus on the positive rather than the negative. So I decided I would not share with you a list of the biggest mistakes dieters make. I’ve seen a few lists recently and thought a minute or two about creating my own. But I would rather share a list of what you CAN do rather than focus on what you should not.

The way to achieve difficult tasks or goals is in bite size pieces one step at a time. That’s the beauty of going with healthy eating, healthy living, and physical activity. You can choose to add one new healthy habit each day or week and each one will gradually crowd out the unhealthy habits that make weight loss difficult.

Look through this list. Pick ONE thing you can do or change today and see if you can make it a habit. In the next few days choose another. Keep it up and see how many healthy habits you can develop over time.

1. Eat breakfast everyday. (Not hungry for breakfast? Consider this: If your breakfast time is between 6:00 and 8:00 in the morning then try not eating anything past 7:00 or 8:00 in the evening. You will be much more likely to be hungry and wanting to eat in the morning to “break the fast”!)

2. No time for breakfast? Make time or have some breakfast foods that you can grab and eat on the go. It matters.

3. Eat something healthy and low calorie every 3 to 4 hours. This will help you to keep your metabolism running well and avoid getting so hungry you can’t help but overeat.

4. Make a list of healthy low calorie snacks to have on hand.

5. Buy or prepare some healthy snacks this week.

6. Keep candy and other treats out of your house except for special occasions.

7. Let go of the compulsion to always clean your plate. If you are ever served more than you can or should eat, it’s O.K. to leave some food on your plate or box it up and bring the left-over home when you are eating at a restaurant.

8. Let go of the compulsion to finish the food on the plates of others when you clean up the dishes. This may be a particular problem for mothers who don’t want to see food go to waste. I like what my mom said to me once. “Mothers are not human garbage pails.”

9. Eat out less often.

10. Whenever possible know what you will eat before you go to a restaurant. Look over the menu choices at your favorite restaurant’s website before heading out the door. You will have an easier time making the best choice.

11. Share one entree with someone else when you eat out.

12. Eat a fruit or vegetable or both with every meal.

13. Decide on which healthy weight loss plan you would like to follow and get started.

14. Learn something new about nutrition and healthy eating every week. Come see what’s new on this site each week! And be sure to take a look at the article archives for great tips you may have missed.

15. Serve yourself appropriate portions for meals and snacks. Decide you will no longer eat straight out of a box or package and lose track of how much you’ve eaten.

16. Take time to plan what you will eat each week. Shop for groceries on a regular schedule and bring your list.

17. Shop for groceries after you have had a meal not before when you are hungry.

18. Become aware of the calorie count in the food you eat. (Keep a food diary to assess your current diet for at least a few days.) Over time, as you purchase better food and make healthier low calorie meals, let go of obsessing over every calorie.

19. Weigh yourself if you need to but preferably not every day. Look instead for changes in the way your clothes fit.

20. Drink lots of water.

21. Say good-bye to most calorie-laden beverages. (If necessary, wean yourself off of these beverages slowly.) Say hello instead to water and unsweetened tea or coffee.

22. Believe in yourself. You can achieve the goals you set.

23. Eat fresh foods more often than processed.

24. Eat off of smaller plates. You will be less likely to serve yourself too much food.

25. Serve yourself an appropriate amount of food each meal. Eat it slowly and mindfully. Enjoy your food! Say no to second helpings.

26. You, me, and everyone else occasionally overeats. Sometimes it’s a LOT more than we need. Accept that this happens and get back on track.

27. Bring healthy snacks to work but don’t keep more than a portion or two in your desk drawer. If possible keep snacks in a locker or other storage place out of reach. It’s just as easy to overeat healthy food as anything else and it is more likely to happen when the food is within arm’s reach.

28. Live your life fully NOW! No waiting for when you are thinner.

29. Make a list of ways you could burn calories doing things you enjoy.

30. Watch less TV and do something active instead.

31. If you have a tendency to snack while watching TV make a list of things you might do instead such as knit, crochet, stretching exercises, sketch, etc.

32. Drink fewer alcoholic beverages.

33. Take responsibility for your own decisions.

34. Know the nutritional benefits of what you eat. Learn more about the health consequences of poor choices. Think carefully about using your age as an excuse. (“I’m young and healthy so I don’t have to be as careful as someone older.” or “I’m older and it’s too late to change.”) It’s never too soon or too late to eat healthy and exercise.

35. Save all you can eat buffet meals for very rare occasions.

36. Tell yourself you are beautiful, capable, and important at least 50 times a day. (Maybe this will begin to crowd out the negative messages.)

37. Decide that rationalizing (or blaming others) is no longer acceptable. If you make a poor choice, you can own up to it and learn from your mistake.

38. There are hundreds of ways to get exercise. Don’t give up till you find an exercise routine or class you enjoy.

39. Get inspired by the weight loss success stories of others.

40. Limit how much you taste your food while cooking.

41. Treat yourself to an occasional high calorie treat (a small piece) from a bakery or restaurant instead of baking and eating more than you need of pies, cakes, cookies and such at home.

42. Find ways to be happy and have fun that don’t involve food.

43. Eat more whole grain foods and less refined carbohydrates.

44. Include fruits and vegetables with the most fiber in your diet.

45. Choose to eat a balanced diet each day with food from each of the food groups.

46. Look for whole grain breakfast cereals that are high in fiber and low in sugar.

47. Keep tempting high calorie foods out of sight and better still out of your house.

48. Make a list of 25 different ways you could give yourself a reward for a job well done not one of which is food. How about a new piece of clothing, a book, a visit with a friend, some time on the internet..

49. Invest in friendships so you will always have someone to talk with when you need it most.

50. Love yourself now. You matter!

You can succeed with your weight loss efforts. Every positive healthy habit will help. It works for those who are successful in their weight loss efforts and it can work for you too.

Questions? Be sure to ask. Comments? Feel free to share.

Have a great week, choose a new healthy habit or two and enjoy your life now!

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