Newspaper article St Louis Post-Dispatch (MO)

94 Ways to Lose Weight in '94

Newspaper article St Louis Post-Dispatch (MO)

94 Ways to Lose Weight in '94

Article excerpt

IT HAPPENS every January - you start cutting calories and fat, only to drift back into old habits within a few weeks.

Not this time. Make 1994 the year your resolve sticks. The easiest way: Incorporate a few of the strategies below into your routine each week.

By next New Year's, eating right - and controlling your weight - will be second nature. Body Basics

Track your eating triggers - carry a small notebook and jot down your mood, where you are and whether you're really hungry - before you dig in. This helps prevent mindless munching.

Get real with your goals by aiming for a loss of 1 pound per week. It's easier to keep weight off if you take it slow.

Don't shortchange your sleep. Fatigue can lead to overeating.

Get a physical exam to rule out any medical cause for weight problems.

If you've yo-yoed, ask your doctor about getting a test to determine your resting metabolic rate - the rate at which your body burns calories. The results will help determine your present calorie limits.

Don't light up for girth control. While smokers tend to weigh less than non-smokers, they also tend to build up belly fat - the riskiest kind. The Eating Edge

Keep your metabolism revved by eating every three to four hours.

Don't skip meals - research suggests that people who do have higher body-fat levels.

Dine at about the same times every day.

Eat enough to satisfy.

Make a beeline for breakfast - those who eat it tend to consume less fat and snack less than breakfast skippers.

Eat slowly.

Fill your plate with extra bread or other carbohydrates - and keep fat the smallest component of all meals.

When you've overdone it, don't compensate by starving the next day - you may binge later on. Have a healthy breakfast and lunch, and go light on dinner.

Tempted by a high-fat treat? Take a bite and rate it on a scale of 1 to 10. Anything less than a 10 isn't worth it.

At parties, survey the buffet and decide on two or three items, maximum. Shopping Savvy

Always eat before you do your marketing.

Shop the outside aisles of the supermarket, where you'll find produce, breads and low-fat dairy, first. The middle aisles are packed with fattening snacks.

Always read the ingredients list - "low-fat" labels can be misleading.

Buy fresh. The more a food is processed, the less nutritious it is.

Pick single-serving sizes of snacks and desserts to help prevent eating large portions. Kitchen Curbs

Keep plenty of lean fixings, such as vegetables, chicken breasts and pasta, on hand for quick meals.

If your family insists on having fattening foods around, rewrap them in foil to keep them out of sight.

When it's time to eat, portion out food directly from the stove. You'll be less likely to eat seconds if food is out of reach.

To help keep servings in check, periodically weigh your portions.

Using smaller plates automatically cuts down the amount you eat.

Have someone put away leftovers so you can't eat them.

Send guests home with "doggie bags."

Make the kitchen "off limits" after dinner.

Don't pay bills or write letters in the kitchen where it's easy to snack. Cooking Lean

Invest in a new cookbook with appealing low-fat recipes.

Use non-stick pans and vegetable-oil sprays. The fat savings over a year can be thousands of calories.

Bake, steam or broil rather than fry.

Use broth to saute or stir-fry.

Use small amounts of oils with strong flavors to pep up a dish.

Use a 1/2-teaspoon measuring spoon for taste-testing recipes.

Chew gum while you cook to discourage nibbling.

If you must munch, reach for low-fat bread sticks and raw vegetables.

Spice up dishes with jalapeno and chili peppers - hot foods may boost metabolic rates. …

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