Raissa Veronique
Marriage Family Therapist
Certified Eating Disorder Specialist
Nutritional Consultant, Coach

 

 

GoodTherapy

verified by Psychology Today verified by Psychology Today Directory


35 STEPS TO LOSE WEIGHT


 
  1. Use SMALLER plate

  2. SMALLER portions

  3. NO second helpings

  4. SERVE in kitchen

  5. WRITE everything down BEFORE you eat it

  6. Get your FAMILY to HELP

  7. Don't have PROBLEM FOODS in house

  8. FREEZE leftover TEMPTING foods

  9. WAIT 1/2 hour BEFORE eating a CHEAT

  10. ALWAYS have SUBSTITUTE foods around

  11. Finish CHEWING before picking up your fork again

  12. DON’T BE AFRAID to LEAVE FOOD on plate

  13. BE PREPARED BEFORE you go to a restaurant, movie, or party

  14. SEND TEMPTING foods home with YOUR GUESTS

  15. DRINK WATER instead of a CHEAT

  16. PLAN menus in ADVANCE

  17. DON’T EAT while you’re STANDING

  18. Use a REWARD OTHER than food

  19. DON’T LICK your FINGER while COOKING

  20. REMOVE excess FAT from foods

  21. EAT SLOWLY

  22. SUBSTITUTE an ALTERNATIVE activity when seeking food
    (art, walk, journal, friend)

  23. SHOP from a LIST

  24. SHOP after EATING

  25. WRAP UP AND PUT BACK shelf foods that SET YOU UP

  26. PREPARE and PLAN in ADVANCE (avoid hurry and indecision)

  27. PREPARE for social situations

  28. SEPARATE eating from OTHER ACTIVITIES

  29. Believe in BREAKING the chain of BINGEING- at any time!!!

  30. DON'T peruse menu too well

  31. TEA, COFFEE OR WATER first

  32. LEAVE HALF YOUR MEAL TO BREAK THE CYCLE

  33. DELAY EATING 10 minutes to EXPLORE emotional needs

  34. WEIGH yourself only ONCE each week

  35. COMPENSATE for over indulgence---EAT LESS at next meal
 
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