Six Hints for Weight Loss

1. Size your portions: your palm or a deck of cards approximate a 4 ounce portion of meat. Use smaller plates. The last joint of your thumb is a teaspoon size and a teaspoon of fat is about 50 calories. A similar tsp of sugar is 20 calories. Water has no calories.
2. Eat slowly- it takes the body 20 minutes to realize you are full. Eat soup with a teaspoon , drink fluids before the meal, savor the pleasure slowly.
3. Only eat what you really like. Just because its on your plate doesn’t mean you have to eat it.
4. Add exercise to your day painlessly: walk across the parking lot to the supermarket. Go up the stairs instead of using the elevator.
5. Hara Hachi Bu! The Okinawans who have great health into old age use this saying, eat to 80% full.
6. Eat Fresh- 5-9 servings of fruits and vegetables. The same volume of vegetables or fruit is a fraction of the calories of chocolate cake. Caloric density. Weigh your intake of dense calories in carbs and meats and fill in with lower density fresh foods. Water has no calories so the pleasure of a grape is more than a single raisin.