Since you are a busy person looking to l ose weight, I will keep these tips short and to the
point. I wil l give you only enough i nformation to make you effective… sort of an executive
briefing. In that spirit, here’s the short and sweet version of how to use these tips to support
your weight loss efforts:
• If y ou do any on e of these tips consistently, you will improve your weight loss results.
• If you do all of these tips consistently, you will lose weight for sure...
• If you foll ow a fully alkali ne diet, you will lose weight faster and keep it off for good.
With that said, let’s get to our Top 10 Tips!
1. Eat Slowly.
Take your time eating. It takes your brain around twenty minutes to create a feeling of fullness. If you eat
too quickly, you may eat more than your body needs. Put your fork down between bites; this will help slow
you down and allow you to enjoy your meal more.
2. Only eat when you are physically hungry.
Be aware of why you are eating. Try to eat only when you are hungry, and not when you are feeling
bored, stressed, sad or lonely.
3. Eat your vegetables!
That’s right, eating more vegetables will result in weight loss! And better health, of course. Non-starchy
vegetables, like colorful salads, baby carrots, tomatoes, cucumbers and broccoli, are full of water and fiber
that makes you feel full with very few calories. Non-starchy vegetables are your ticket to weight loss
without feeling hungry.
4 Focus on balance.
Fill ½ your plate with non-starchy, colorful veggies, then fill ¼ with high-fiber, carbohydrate rich foods and
the last ¼ with lean protein rich foods. Include lean protein-rich foods or healthy fat-rich foods with every
meal or snack to help you feel satisfied for longer periods between meals. For example, add a hardboiled
egg or a thin spread of peanut butter to whole grain toast and fruit for satisfying breakfast or snack on
baby carrots, hummus and a string cheese to feel full for a few hours between snacks and meals.
5. Eat without distractions.
To control how much you eat and to feel more satisfied, focus on eating. Turn off the TV, put away your
magazines and books, and stop studying. Take a few minutes to savor a meal or snack and you will feel
more satisfied and have better self-control. This habit will increase your awareness of what, how much and
why you eat.
6. Avoid drinking calories.
Nothing adds up faster than jugging soda, fruit juice, coffee drinks, energy drinks or
beer. Juice, soda and other sweetened beverages provide lots of calories without any sense of satiety.
Alcohol calories add up really fast and decrease your inhibitions, increasing the likelihood of snacking and
late-night eating.
7. Place boundaries on foods high in calories and low in nutrients.
An occasional indulgence won’t wreck your weight loss, but high calorie treats can add up if you aren’t
aware of how often enjoy them. What are your favorite treats? Do you have a sweet tooth or do salty-
savory foods call to you? Identify what sings to you and place a boundary on how much or how often you
will treat yourself.
8. Downsize supersized portions.
Portion control is easiest when less food starts on your plate. When dining out, you will likely be served
more than your body needs. Cut your portion in half and immediately place in a to-go box. Avoid ‘up-
sizing’ your meals and choose smaller portions. Look for ‘lunch plates’ or ‘light meals’ and even the kids
menu. When eating at home, prepare less food, put leftovers away before sitting down to eat, and use
smaller serving utensils and smaller plates to put less food on the plate.
9. Eat before you are ravenous and stop before you are full.
When you are starving, you are likely to eat quickly, until you are very full, on high calorie foods. This is
recipe for weight loss disaster! Be aware of when you start to feel hungry. Honor that feeling and fuel your
body with a balanced meal or snack. Eat slowly with attention to how satisfied and how full you feel. Stop
eating when you are no longer hungry. You should feel satisfied but not full.
10. Exercise nearly every day.
To successfully lose weight, you must exercise regularly. Exercise is especially important to keeping weight
off once you’ve lost it. Get your heart pumping and work up a sweat! Do something you enjoy. Start
where you can and gradually work up to 300 minutes of moderate intensity exercise each week. Moderate
intensity exercise means that you are challenging yourself physically and you can only speak in 3-4 word
sentences.
Last, but not least
Monitor yourself.
Write down what you eat, the exercise that you do and your weekly body weight. Tracking these habits
will show you what works and what doesn’t for weight loss.
