I got this in an email from Weight Watchers (they get full credit!). I thought you might enjoy them. All my comments from the peanut gallery are italicized
… About Small Eating Changes
1. Water, water, water, water. (Your skin will look great, too!)
2. Order half portions at restaurants, or share a full portion with somebody. Or ask for a “to-go” container when you order your food, and pack up half the portion before you even start eating. (didn’t I already mention this? super helpful!)
3. Cut back on butter and mayo. (light versions are tasty substitutes.)
4. Limit fried foods to once or twice per week.
5. Use less or no sugar in your coffee or tea. (or try all natural subsitutes like sun crystals or honey)
6. Replace ground beef with meatless products or ground turkey.
7. Try at least one new food every week. If you’re bored with what you’re eating, you’re more likely to give up.
8. Eat fresh, raw veggies with sandwiches instead of chips.
9. Measure your portions until you’re sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success.
10. Try not to drink high-calorie beverages. (i miss the taste of high-calorie drinks, so i tend to drink a lot of coke zero or pepsi one since they still have great flavor!)
11. Dip your fork in a side of salad dressing before each bite instead of pouring it directly on your salad. You’ll find that you are satisfied with much less than you usually put on. (unless it’s a vinaigrette. pour that on.)
12. Find healthy alternatives to all your favorite foods. (right… i think this bit of advice is kinda silly. i love homemade alfredo. i will NOT buy a jar of “light” or “fat-free” alfredo because it will taste like poop and make me want the homemade stuff even more. instead, find new foods that you like that are healthy on their own. don’t try to substitute ALL your favorites.)
13. If you don’t really love it, don’t eat it. (easier said than done.)
14. Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you’re having.
15. Always eat something for breakfast. (and grab a snack to take with you if you’re going to be away from home until lunch)
16. Read food labels. Check serving sizes.
17. Add vegetables to everything. (except ice cream.)
18. Plan meals in advance; use that information to make out a complete shopping list. (also plan for days you won’t have time or won’t feel like cooking. get some easy to make or microwave meals.)
19. Give food to guests to take home.
20. Write down everything you eat and drink, without fail.
21. Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.
… About Small Exercise Changes
1. Take the stairs every single time they’re an option. No more elevators or escalators. (i work on the fourth floor of a building. this is not my first option, but i’ll try it!)
2. Make exercise a priority, not an inconvenience. (too late. already an inconvenience! heh.)
3. Park far from your destination so you’re forced to walk. This works at the supermarket, the mall, wherever. (This also helps you waste less time looking for a parking space!)
4. View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.
5. Take the grocery cart back to the store when you’re done loading your bags into your car. (interesting idea…. but i will NOT do that if it’s rainy or snowy.)
6. If you take public transportation, get off one stop early.
7. Work out with a buddy.