Eating Patterns and Our Body

How to Change Your Eating Patterns

 Following the tips listed below will help you achieve 1 your weight loss goals:

 • Keep a log of the times, settings, reasons, and feelings associated with your eating. 

• Set realistic long-term goals (for example, loss of a pound per week instead of 5 lb per week).

 • Do not completely deprive yourself of enjoyable foods (occasionally reward yourself with a small treat).

 • Realize that the sacrifices you are making are what you feel are important for your health and happiness.

 • Eat slowly. It takes about 20 minutes for your brain to recognize satiety signals from your body.

 • Put more physical activity into your daily routine (taking stairs instead of elevators or parking in the distant part of a parking lot, for example).

 • Reward yourself when you reach your goals (with new clothes, sporting equipment, a vacation trip).

 • Share your commitment to weight loss with your family and friends so that they can support your efforts.

 • Keep careful records of daily food consumption and weekly weight change.

 • Be prepared to deal with occasional plateaus and setbacks in your quest for weight loss.

 • Remember that low-fat, low—saturated fat, and high—complex carbohydrate meals in combination with regular physical activity is the basis on which these strategies are applied.  

How to choice a Diet Book

 • Make sure the program described in the book incorporates a balanced diet, an exercise program, and behavior modification.

 • Beware of inflexible plans, such as those that require you to eat certain foods on certain days.

 • Avoid plans that allow fewer than 1200 calories a day, the minimum needed to get essential nutrients.

 • Make sure the recommended rate of weight loss does not exceed 2 lb per week. 

• Steer clear of books that promote vitamins, pills, shots, gimmicks, gadgets, or brand-name diet foods. 

• Read reviews to see if the book received approval from a reputable nutrition expert, institution, or journal. 

• Check the author's credentials. He or she should have a degree in nutrition from an accredited university or should use reliable sources for the information.

 • Make sure the hook is based on up-to-date scientific research. • Beware of diets that promise fast, easy, or effort-less weight loss or "a new secret formula." 

• Choose a plan that teaches how to keep the weight off once you've lost it.