As part of my Mayo Clinic Diet book and journal giveaway, I’m offering another excerpt from the book:
Learning to identify potential roadblocks and confront personal temptations is an important part of being successful in losing weight. If you find a strategy that helps you, include it with your weight-loss program.
Behaviors obstacle – I have a hard time not eating when I'm watching television, a movie or a live sporting event.
There's nothing inherently wrong with eating while watching a show, film or live event, but when you're distracted, you tend to eat mindlessly — which typically translates into eating more than you intended to eat. If you're unable to break this habit, at least make sure you're munching on something low in calories.
Strategies – Here are suggestions you might consider:
- If you're at a theater or stadium, order a small bag of popcorn with no butter and work on it slowly.
- Eat something healthy before you leave home so that you're not extremely hungry when you arrive.
- Drink water or a calorie-free beverage instead of having a snack.
- Try to reduce the amount of time that you spend watching television each day. Studies show that TV watching contributes to increased weight.
Behavior obstacle – When I go to parties, I can't resist all of the snacks and hors d'oeuvres.
In most social situations where food is involved, the key is to treat yourself to a few of your favorite hors d'oeuvres, in moderation. If you try to resist the food, your craving will only get stronger and harder to control. By following a few simple strategies, you can enjoy yourself without overeating.
Strategies – Next time you step up to the hors d'oeuvre table, try these strategies:
- Make only one trip and be selective. Decide ahead of time how much you'll eat and choose foods you really want.
- Treat yourself to one or two samples of high-calorie or fatty foods. Fill up on vegetables and fruits, if you can.
- Take only small portions. A taste may be all that you need to satisfy your craving.
- Nibble. If you eat slowly, you'll likely eat less — but don't nibble all night long.
- Don't stand next to or sit near the hors d'oeuvre table. As the old saying goes, "Out of sight, out of mind."
- Eat something healthy before you arrive. If you arrive hungry, you'll be more inclined to overeat.
Full disclosure: I received a book from FSB Associates to do the review and giveaway.
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The above is an excerpt from the book The Mayo Clinic Diet: Eat well. Enjoy life. Lose weight., by the weight-loss experts at Mayo Clinic and Donald Hensrud, M.D., M.P.H. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.
Reprinted from The Mayo Clinic Diet, © 2010 Mayo Foundation for Medical Education and Research. Published by Good Books (www.GoodBooks.com). Used by permission. All rights reserved.