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Wed, Aug. 21

Techniques for change

Do you have friends or family members who have lost weight and you'd like to know how they did it?

Four hundred people, who had successfully lost 35 pounds or more, were asked to list the most important behavior changes they felt they made in order to lose weight. The following were the top 10 techniques listed:

1) Never skip breakfast. It jump-starts your metabolism for the day. I know what you are thinking: "I just don't have the time."

But many studies support the importance of breakfast in managing weight. A study published in the Journal of the American College of Nutrition suggests that eggs may play a significant role in promoting weight loss and satiety. Researchers found that a breakfast consisting of eggs reduced hunger and calorie intake at lunch and over the next 24 hours when compared to a breakfast consisting of a small bagel.

The participants in the study consumed two breakfasts consisting of the same calories and weight value. One group ate eggs and toast with low-calorie jelly, while the other group ate a 3-½ inch bagel with cream cheese and a fat-free yogurt. The group who ate the eggs and toast consumed an average of 163 calories less at lunch, and an average of 418 calories less over the next 24 hours!

Eggs are nutritious, inexpensive, convenient, and easy to prepare. You can hard boil a batch of eggs and refrigerate them up to a week. It only takes 2 to 5 minutes to poach an egg, and just a couple of minutes to microwave an egg. Even those on the run have time to enjoy a nutritious, filling breakfast. Eggs offer high quality protein, and 14 essential vitamins and minerals.

2) Try to eat all meals and snacks at a designated place (without distractions) and at about the same times daily.

3) Record all the food on your plate before you eat. You're less likely to misjudge the amount of food you eat if you measure and record servings prior to eating.

4) Eat your favorite foods first.

5) Become aware of times and situations in which you are tempted. Have a plan of action for such times (for example, call/visit a friend, take a walk, etc.).

6) Get rid of clothes that are too big for you, to help prevent you from falling back into old behaviors.

7) Give yourself non-food rewards for small and big accomplishments.

8) Serve meals on smaller plates so you feel you are eating more.

9) Don't have food around that is not part of your program (at least have it out of site, if family members must have such food around).

10) Increase water intake! Water is the body's most essential nutrient. It will help you feel full, and keep your body functioning at its best.

Incorporate these techniques into your lifestyle and see if it helps you lose weight.

Call Diet Center at (928) 753-5066 for more information.

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