Lifestyle Choices

There are some guidelines about shopping that can help people interested in fat control.

• Shop from a list. This helps you avoid the purchase of foods that contain empty calories and other foods that will tempt you to overeat.
• Shop with a friend. This is another way to help you avoid the purchase of unneeded foods. For this technique to work, the other person must be sensitive to your goals. In some cases, a friend can have a bad, rather than a good influence.
• Shop on a full stomach to avoid the temptations of snacking on and buying junk food.
• Check the label for contents of foods. If the calories are not listed, be wary of buying them. Many so-called weight reduction foods have caloric contents equal or in excess of normal foods.
• Consider foods that take some preparation time. If it takes time to prepare food, you may be less likely to eat it on the spur of the moment. It is acceptable to purchase foods prepackaged in small portions and that contain low caloric content, even if they require little preparation.

There are some guidelines about the way you eat that can be useful in fat loss.

• When you eat, do nothing else but eat. If you watch television, read, or do some other activity while you eat, you may be unaware of what you have eaten. Also, you should enjoy your eating, not share it with some other activity.
• Eat slowly. Taste your food. Pause between bites. Chew slowly. Don’t take the next bite until you have swallowed what you have in your mouth. Periodically take a longer pause. Be the last one finished eating.
• Do not eat food you do not want. Some people do not want to waste food so they clean their plate even when they feel full.
• Follow an eating schedule. Eating at regular meal times can help you avoid snacking. If meals are spaced equally throughout the day, it can help reduce appetite.
• * Do your eating in designated areas only. Designate areas such as the kitchen and dining room as eating areas.
• Eat meals of equal size. Some people try to restrict calories at one or two meals to save up for a big meal. Eating several small meals helps you to avoid hunger (fools the appetite) and helps you keep from losing control at one meal.
• Leave the table after eating and clear dishes early. Clearing the dishes and leaving the table help prevent you from taking extra unwanted bites and servings.
• Avoid second servings. Limit your intake to one moderate serving. If second servings are taken, make them one-half the size of first servings.
• Limit servings of salad dressings and condiments (catsup, etc.). These are often high in fat and calories, and can sometimes amount to greater calorie consumption than the food on which you put them.
• Limit servings of nonbasic parts of the meal. It is easy to consume large numbers of calories on alcohol, soft drinks, breads, and desserts. Limit these items.

There are some guidelines that are useful for controlling the home environment to aid in fat loss.

• Keep busy, especially at high-risk times or times when you are most likely to eat when you do not want to. If you have an urge to eat, exercise, talk to someone, go shopping, drink a glass of water, or find something active to do.
• Store food out of sight. Avoid containers that allow you to see food. It is especially important to limit the accessibility of foods that tempt you and foods with empty calories. It has been said that “foods that are out of sight, are out of mouth.”
• Avoid serving food to others, especially between meals. Let them prepare their own snacks.
• If you snack, eat foods high in complex carbohydrates and low in fats such as fresh fruits and carrot sticks.
• Freeze leftovers. Leftover foods are often tempting to eat. Freezing them so that it takes preparation to eat them will help you avoid temptation.

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