Support Center: Weight Loss Behaviors

Make sure to eat breakfast. Plan to eat every 3-4 hours. Make sure you eat healthy snacks (our bars and shakes, fruit or whole grain crackers with a protein).

Eat enough food to prevent a slowing of the metabolism, but not too much to cause weight gain or maintenance, if the goal is weight loss.

Don't eat while watching television or while preoccupied with other activities. Keep tempting foods out of the house. Eat at least 5 servings of fruits and vegetables per day. Read and understand food labels.

Eat 5-6 small meals or snacks a day instead of 3 large meals.

Eat 90% of your meals at home. Use flavorings such as hot sauce, salsa, and Cajun seasonings instead of relying on butter and creamy or sugary sauces.

Take a walk before dinner.

Weed out calories you've been overlooking: spreads, dressings, sauces, condiments, drinks, and snacks. Substitute a handful of almonds in place of a sugary snack.

When you shop, choose nutritious foods based on these four simple rules:

  • Avoid partially hydrogenated oil.
  • Avoid high-fructose corn syrup.
  • Choose a short ingredient list over long; there will be fewer flavor enhancers and empty calories.
  • Look for two or more grams of fiber per 100 calories in all grain products (cereal, bread, crackers, and chips).

It takes twenty minutes for your brain to get the signal from your stomach that it is full. Fast eating habits combined with the over-large portions that are served are a real double-whammy because of this.

  • Set aside at least 20 minutes for meals.
  • Sitting down for meals helps digestion.
  • Take time to enjoy and savor the food that you eat- take small bites and chew thoroughly.
  • Use smaller plates and bowls to restrict portion size.
  • Don't bring home tempting foods.
  • Avoid sources of food cravings.
  • Put the fork down between bites of food.
  • Drink water between bites of food.
  • Eat slowly and calmly.