10 Easy Steps to Weight Control

Many people find it hard to deal with weight control, opting instead for miracle diets and quick cures. But it remains no secret that the best way to control weight is to consume fewer calories and exercise more over. You can't just change your lifestyle habits for a week or two. To successfully manage your weight, you must commit to a lifetime of permanent changes in eating behavior.

The following 10 tips to weight reduction don't involve buying expensive foods or hiring a personal trainer. Instead, they involve common sense.

  1. Pan-fry or sauté foods with a non-stick spray or low-calorie butter substitutes. Bake or broil instead of frying.
  2. Eat high-fiber foods, such as a bran muffin instead of a donut.
  3. Use sugar substitutes in foods and beverages.
  4. Order "lite" fare when eating out. Purchase low-calorie foods.
  5. Try a meal plan substituting low-calorie, sugar-free foods and beverages for many of the foods currently used.
  6. Never skip a meal. Eat three-to-six times a day in smaller portions.
  7. Fool your mind and stomach by using smaller plates to satisfy your psychological need for larger portions. (Hint: Many restaurants already do this.)
  8. Eat and chew slowly. It takes 20 minutes for the stomach to tell the brain that it's full.
  9. Weigh yourself on a regular schedule, but don't become a slave to it.
  10. Reward yourself with non-culinary pleasures. Buy a new outfit. A new pair of shoes. Go see a movie (ignore the snack bar). Workout with a friend. Join a gym. Get a haircut.

Copyright Calorie Control Council. Used by permission.


This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.