---

The No Diet Guide to Weight Loss

Lose weight without feeling deprived. Start changing “fat-causing” habits to lose weight and to stabilize your weight after the loss.

Use these tips to help with losing pounds and to stabilize your weight.

• Recognize what makes you over-eat and work to change those habits

  Stress eating – Feeling stressed? Find something healthful to do. Take a walk, exercise or simply drink a bottle of water.

            Emotional eating – Do you have a problem with ‘comfort’ foods? Grab a healthy snack or a bottle of water.

            Do you eat when you are sad? Take control. Walk or exercise and drink  water.

            Do you eat when you are bored? See all of the above. Find a time and mind consuming hobby. – Jigsaw puzzles, crossword puzzles,
 beading, etc. 

• Often hunger pains are nothing more than dehydration. Try drinking water first. Buy bottled water by the case and always have a bottle available.
   

• Don’t skip meals. Skipping meals may slow your metabolism. It saps your energy and
  increases the risk of eating the wrong things like grabbing a candy bar or a
  fast-food cheeseburger on the run.
   

• Plan ahead to eat four smaller meals throughout the day.
   

• Cut out 'white' - bread, cereal, rice, pasta. Eat only 100% whole grain!
   

• Eat well-balanced meals.  Fruits, vegetables and whole grains offer large portions
  for a small amount of calories. A meal should include:

            Large serving of vegetables
            Lean Meat
            Whole grains
            Fat Free Milk
            If you are used to desert, eat fruit

• Healthy Snacks

          Apple
          Orange 
          Small bowl of grapes
          One ounce of Nuts
          Baby carrot sticks

• Before you go to the grocery store eat a healthy snack and make a list.