Weight loss: Tips for the Action Stage

You’ve committed to change, you’ve launched the new program… now what? Use these practical tips to keep you on track:

• Since you’re now eating all your meals off a plate, make the plate work for you. Divide it into four sections. One section contains higher calorie items, such as sauces, dressings, butter, etc. The other three sections should all be low-fat, healthy selections like vegetables, lean meats and fruit.
  
  
• Buy snacks in individually wrapped portions to prevent you from taking a bit more than a portion at a time. Alternatively, if you have time, you can buy in bulk and prepare servings ahead of time.
  
  
• Fresh tastes best but isn’t always practical. Opt for fresh fruits and vegetables when you can, but frozen and canned goods will do – especially when you need something portable.
  
  
• Whenever possible, choose and purchase low-fat alternatives. Just don’t go overboard – low-fat doesn’t mean calorie-free!
  
  
• Avoid foods that rely on fat for their base (pasta salad, casserole, creamy soups).
  
  
• Request all dressings and sauces on the side when you eat out. Then put 1/3 of the serving on your food. You can always add more!
  
  
• When you cook foods in oil – think Mexican, Italian or Chinese – use only half the oil the recipe calls for.