Changes for Weight Maintenance

In addition to being useful during a weight-loss diet, some of the following food habits can help you maintain your weight after your diet is over:

• Eat breakfast.
• Use smaller plates, bowls, cups, and glasses.
• Sit down to eat, preferably at a dining table. Don't eat while standing, driving, or walking.
• Pay attention to your food. Don't eat while on the phone, watching TV, doing chores or other work.
• Keep food in drawers, cupboards, or the refrigerator. In general, don't display food.
• Don't take a bag, box, or jar of food out of the kitchen to eat elsewhere. Picnics are exceptions.
• Don't go grocery shopping when you're hungry or in a hurry.
• Don't go into the kitchen until you've been home for 15 minutes.
• Put food on plates in the kitchen and take them to the table. Don't pass bowls of food at the table.
• Don't take seconds unless you are still genuinely hungry.
• Don't offer seconds to others. If they are still hungry, they can ask. In general, don't be concerned with what others eat.
• Respect your leftovers. Store them carefully and use them, especially for lunches at school or work.
• At restaurants, share a dish, especially hors d'oevres, dessert, and oversize main dishes. Dine with people who like to share.
• Try to avoid having restaurant leftovers. Order less food.
• Take a walk after a meal.
• If you don't eat by 8 PM, skip dinner.
• If you eat a bag of chips or an ice cream sundae or a huge meal, skip the next dinner.
• Don't use food as a reward.

Some of these are difficult, some not. It's different for everyone. Pay particular attention to the last item on the list. We reward ourselves with food all the time. Anything that goes in your mouth and puts pounds on counts, including alcohol and coffee. If you don't adopt any of these tips but the last one, at least you will help your children to avoid being fat. If you can't think of anything except food as a diet reward, check Diet Rewards for ideas.