skills

Start slow; take one step at a time. Health is really a function of participation. Start now.

Increase your physical activity. Take the stairs instead of the elevator, park the car further away, and get off one subway stop sooner.

Plan ahead - Decide what you are going to eat today and avoid impulse eating.

Enjoy a light snack before you go to a cocktail party or dinner. You will be less likely to indulge.

Before you eat, ask yourself if you are hungry or are you thirsty? You may be just thirsty.

Before you eat, ask yourself if you are hungry or are you eating as a reaction to an emotion? Translate your feeling into non-food related behavior like taking a break or taking a walk.

Weigh yourself once a week before breakfast. This will help keep you on track.

Make time for your meals. Skipping meals will set you up for cravings or overeating at the end of the day.

Alcohol is a depressant, so drink moderately and every time you want a second drink, have a glass of water and then decide if you want a second drink.

When you shop, make sure you’ve eaten so that you won’t be tempted to buy unhealthy food.

Allow yourself to snack when needed and plan the foods that you want to snack. Keep healthy snacks at home and at work.

It takes 6 months to stabilize a weight loss so whatever you do today; think about doing tomorrow.

Commitment is a function of action not feeling. Don’t ask yourself what do you feel like today regarding your health. Do what’s healthy and you’ll feel better.

You don’t crave what you don’t eat. Eat healthy.

Look for progress not perfection and you’ll stay on track.

Eat at least 3 quality meals per day.

Be conscious of what you eat, where you eat, who you eat with and what mood you are in when you eat.

Eat slowly. Stretch out your meal and you will feel satisfied. Wait at least 20 minutes for dessert.

Plan your meals and include at least 2 servings of fatty fish in your weekly menu i.e. salmon or tuna.

Opt for low fat and skim milk products.

Modify your favorite recipes by using less fat and sugar.

Eat slowly and eat smaller portions. Measure your food and use smaller plates.

Health is a function of good diet, exercise and a positive attitude. The hardest part is starting. Once you begin, it will get easier and easier.

If you don’t feel like exercise, do it anyway.

Visualize your goal completed.

Take setbacks in stride. Success is the quality of the journey.