1. If you weigh more than you want to weigh, you can’t trust your appetite.
2. Weight loss of 1 pound per week requires a 500 calorie deficit per day.
3. One pound a week weight loss may sound slow but at the end of one year, you will have lost 52 pounds. Where will you be in one year?
4. If an apple sounds good as a snack, you are hungry. If a apple does not sound good, but a Twinkie does, you are not hungry. You have a craving.
5. Every calorie counts. Whether you are eating a meal or having “just a bite,” the calories count.
6. As you put that cookie in your mouth, ask yourself, is the momentary pleasure of this cookie worth undoing an entire day’s weight loss work?
7. Are you drinking enough water? Studies show that slight dehydration (when you are not even thirsty) is frequently interpreted as a craving for ice cream.
8. Ask yourself if this meal, treat, or dessert is getting you closer to your goal or farther.
9. Keep a food log and track every bite you put in your mouth. Keeping the log using apps (myfitnesspal) keeps you aware of your intake.
10. Eat more slowly; put your fork down between bites. It takes 20 minutes for enough glucose to signal your brain you’ve had enough to eat. You can eat 2000 calories in 20 minutes.