Dieting Success Strategies

CEBU, Philippines – Smart ways to meet your dieting goals

. Build confidence in your ability to succeed by setting reasonable goals for yourself. It's better to commit to just 15 minutes of exercise three times a week, for example, than an unrealistic goal of 30 minutes every day.

. Be specific. "I'm going to lose weight this year" is too vague. Instead, decide to join a weight-loss group and/or to cut out 150 calories a day and/or to substitute fruit for dessert three times a week. Select whatever strategies work for you.

. Make a written contract with yourself. If you want to lose more after your first goal is met, renew the contract.

. Make sure you really want to lose. Otherwise, you're doomed from the start. Key words that may indicate you're not quite ready: "I wish, I hope, I'll try."

. Share your plan with those you can count on for support. But keep your goals to yourself if you suspect someone is going to be watching for your first slip-up.

. Be prepared for setbacks, and when they occur (as they inevitably will), don't berate yourself. Making changes often involves two steps forward and one step backward.

. Decide to lose weight out of self-love, not out of self-hate. Perhaps your body type or bone structure is such that you can be content to wear a size rather than a size 8. If you can get yourself into a reasonable physical shape and feel good about yourself, a few pounds more or less really don't matter.

. Learn to reprogram your mental dialogue. When your mind tells you, "I can't pass up that incredible dessert," realize that you don't have to listen.

. Enjoy a treat occasionally. Sometimes you may choose to tell yourself, "Yes, tonight I'll treat myself to a slice of cake." That's fine, provided you are in charge of that decision.

. Make use of mental pictures. Every day, sit quietly for a few minutes and visualize yourself walking or jogging briskly, weighing five pounds less, feeling good about yourself.

. Eat regular meals and have your biggest meal when you are most active. This allows your body to burn calories more efficiently.

. Drink at least six 8-ounce glasses of water a day. Try mixing a little fruit juice with water. Drink half an hour before meals. Juice will cut your appetite by raising your blood-sugar level.

. When marketing, concentrate on the outer aisles, where fresh vegetables and dairy products are. Inner aisles usually carry processed, calorie-dense foods. Use nonstick pots and pans whenever possible to cut down on fats.

Ride and Run

If you have a very busy schedule, make your time with your spouse meaningful. Try sharing a form of exercise - running. If your spouse can run faster and farther than you, ride a bike while he or she runs. Then switch off and let him or her ride while you run. This provides a warmup or cool-down period for the person pedaling and at the same time allows both of you to run the distance most comfortable for each.

The heart of the matter

You may be trying to stay fit but don't have time to take a class or join a club, so you exercise at home. If you know the importance of keeping track of your heart rate, but find it impossible to count heart-beats and seconds at the same time, here's a solution: Set the timer on your microwave oven on defrost for six seconds while you take your pulse and multiply by 10. Now you have an accurate reading of your heart rate during exercise.

- from Hints, Tips & Smart Advice

By Family Circle (Mallard Press)