Try to set yourself easy slimming targets. If you try to get rid of all your unwanted weight in a month you will probably fail Decide what your ideal weight should be and then aim at losing two pounds a week.
Remember that regular exercise will help to tone up your muscles and burn up a few extra calories. You don’t have to do anything you don’t enjoy. Two of the best—and most stress free—exercises are swimming and walking.
Try to resist the temptation to weigh yourself every day. Weigh yourself once a week. Your weight will naturally fluctuate and if you weigh yourself too often you will be confused (and possibly even disappointed) by the results.
Don’t let other people decide what you eat (or when you eat it). If you’re full—stand up for yourself and say so!
Remember Coleman’s First Golden Rule of Slimming: Only ever eat when you are hungry. Coleman’s Second Golden Rule of Slimming is: Stop when you are full. Every time you are about to put food into your mouth ask yourself whether or not you really need it.
Whenever you feel hungry and you find yourself reaching for food wait five minutes. Then—if you still feel hungry— you can eat.
Try to get into the habit of using sweeteners instead of sugar.
Make a real effort to eat most of your meals sitting at the table rather than slumped in front of the television. You need to concentrate on what you are doing if you are going to use the power of your mind to help you slim successfully.
Never be afraid to throw food away if you don’t want it. Don’t eat up scraps just so that they ‘won’t be wasted’. Sort through all your food cupboards and your fridge every week and throw out (or give away) food that you aren’t going to use.
Learn to let your body help you diet by deciding when— and how much—you need to eat.
When you sit down to a meal sit for a moment or two and relax. Try to get rid of accumulated tensions. Then—and only then—start to eat. And eat slowly. If you concentrate on what you are doing, you will be far more likely to hear your body ‘talking’ to you and telling you when you are ‘foil’.
Acquire a new habit. Try stopping between courses for a short rest. If you’ve had enough to eat, get up and leave the table. If you stay sitting at the table after you’ve finished eating there is a risk that you will nibble at whatever is left.
Learn not to eat too much in the evening. If you eat when you’re about to go to bed your body will store the unwanted calories as fat. Do most of your eating early in the day—so that your body can burn up the calories.
Whenever you have to have a big meal try to have a snack half an hour beforehand. The snack will spoil your appetite and ensure that you feel full long before you do your diet too much damage.
Make sure that you never reward yourself with food. If you want to celebrate do so with a bunch of flowers, a new tape or a book or magazine.
Put a little time into trying to work out how you acquired
Your bad eating habits. What bad eating habits did you learn as a child? Awareness of your bad eating habits will make them easier to conquer.
Many people who find slimming alone difficult benefit by joining a slimming club. There are hundreds of slimming clubs around. Look in the local telephone book or ask your doctor. Many people get support and encouragement from slimming with others.
Be prepared for the compliments when you start losing weight. Some people (particularly women) get frightened when they realise that they have become sexually attractive—they don’t know how to cope!
Ignore ‘magical’ or ‘wonder’ diets that promise you instant slendemess. And don’t waste your money on slimming pills or supplements.
Don’t worry if you find that you need less sleep. Slimmers often need less sleep. If you have given up meat you will probably also have more energy. A diet that contains a lot of fat often leads to a constant feeling of tiredness and exhaustion.
Tackle each day as it comes. Try not to think too far ahead.
Once you start to lose weight you will find that some people who you thought of as friends will start to scoff. They will tell you that you’ll soon put back all the weight you’ve lost. They will do this because they are jealous. Ignore them.
Be positive about your new eating programme. Don’t say: ‘I’m trying to lose weight.’ But say: ‘i’ve changed my eating habits and I’m losing weight.’
Never forget that no one else is to blame for your weight. You have the ability to control how much you weigh.
Make your right hand into a fist. That is the size of your stomach. The amount of food you need to eat in order to
Fill your stomach would only fill a container the size of your fist.
See if you can find a friend who wants to change her or his eating habits—and maybe lose weight too. Ring one another up every day and offer encouragement and advice and support.
If you want to take up exercise do something you really enjoy and look forward to. If you don’t enjoy it then you won’t do it properly (if at all). Walking, cycling, dancing and swimming are four of the best forms of exercise. Remember that if you are receiving medical treatment or are in any way uncertain about your health you shouldn’t do any exercise unless your doctor has given approval.
Make an effort to learn how to relax—and to deal with stress. Many people eat when they are under pressure—it’s an easy and commonplace way of dealing with problems. If you can deal with stress effectively there will be less temptation to eat too much.
Always weigh yourself at the same time of day (I.e. Morning or evening) and wearing (or not wearing) the same clothes.
If you have diflsculty in losing weight but are taking prescribed or over the counter drugs talk to your doctor or pharmacist. Many drugs cause weight gain—or make it difficult for you to lose weight. You should not, of course, stop taking prescription drugs without first talking to your doctor.
As soon as you start to lose weight throw out the clothes that no longer fit you. Keeping them is merely a sign that you don’t expect your dieting to be permanent. Buy yourself new clothes and slim into them.
If you need a break but don’t really feel hungry do some-
Thing else—write a letter, do a crossword, make a phone call, go for a short walk or read a magazine. But don’t eat just because everyone else is eating.
Remember that alcohol is packed with calories. And remember that low calorie tonics are available when ordering drinks in a bar.
Collect recipes for snacks. You’ll be surprised at how many quick, tasty, nutritious MINI-MEALS you can make.
Always read the labels on food when you are shopping. You will soon learn to differentiate between the good and the bad.
Make sure that you don’t spend too much time looking at attractive food. You can get fat simply by staring at food because when you see, smell or think of food your body starts to prepare its digestive processes. Saliva is released and your stomach juices get ready to digest the food it expects. Your pancreas will be stimulated to produce insulin and the insulin will start to convert the glucose in your bloodstream into fat because it anticipates more food coming in. As your blood sugar level falls so you’ll feel hungry. And you’ll eat. Even though you weren’t hungry just a few moments earlier.
Don’t worry too much about trying to make sure that you eat all the necessary vitamins and minerals that your body needs. Just eat a balanced diet. Your body will do the rest.
Don’t bother weighing food or counting calories. It’s mind numbingly boring and unnecessary.
Keep one or two glucose sweets (the sort sold for athletes) in your pocket. On rare occasions only if you are feeling hungry and don’t have a snack hantly have a glucose sweet to boost your blood sugar level and take away the hunger pangs.
Learn to enjoy your food. Get into the habit of tasting every mouthful. If you enjoy your food you’ll eat more slowly and your appetite control centre will have a better chance to operate effectively.
When putting out food choose the smallest plate that you can practically use. If you use a big plate there is always a danger that you will fill it—and then empty it! If you have a small plate you can always refill it if necessary.
Turn off the telephone while you are eating. If you are interrupted your appetite control centre will probably get confused.
Always chew your food properly. If you chew properly then you will be less likely to suffer from digestive upsets and because you will be eating slowly you will give your appetite control centre a chance to work properly.
Always put down your knife and fork between courses and stop eating for a while (though if you are on the MINI-MEALS diet this won’t really apply). This will make sure that your body has a chance to tell you that it is full.
Eat as many raw vegetables as you can. They take a lot of chewing but are better for you. Because they take a lot of chewing they will slow you down—and give your appetite control centre a better chance to work.
If you buy fizzy drinks always buy the diet ‘low calorie’ versions.
If you must eat biscuits buy the small packets—with just two or three biscuits in them. They are expensive but you’re less likely to end up eating half a large packet in five minutes!
Don’t worry if your good intentions slip occasionally. Don’t give up your new eating programme just because you misbehave for one day. Just start again the next day.