Here are 5 behaviours that can support efforts for weight loss and healthful eating:

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1. Know where you are starting. Keep a food dairy for three days. Track all the food and beverages you eat along with the portions. Identify how often you are eating away from home, eating takeout, or buying food on the run.



 


2. Home in on your goal and make a plan. What is your goal? Do you want to lose weight to improve your health? Do you dream of fitting into an old pair of jeans? How will you achieve your goal? Will you cook more meals at home? Will you eat smaller portions? Be specific and start small.






 


3. Identify hunger and satiety cues. Be aware of physical versus emotional hunger. Do you eat when you feel something physical in your body that responds to food? Or do you eat when you are stressed, bored, tired, sad, or anxious? Try to stop eating BEFORE getting full (it takes about 20 minutes for your brain to register “stop eating” signals from your stomach).




 

4. Focus on the positive changes. Changing behavior takes time — at least three months. Don’t give up if you slip up along the way. Get support from others and take the time to acknowledge the changes you have made.




 

5. Eat slowly and mindfully. Enjoy the entire experience of eating. Take the time to appreciate the aromas, tastes, and textures of the meal in front of you.

Changing behavior takes time and effort. Taking a few small steps today will make a difference in your health tomorrow.


Marilette Barbara van Heerden 


Michele Reynolds 

“Just for the record darling, not all positive changes feel positive in the beginning.” – S. C. Lourie 


 



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