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Action Steps for Weight Loss

First...Keep a Record

Get a notebook and record what you eat, when you eat and why you eat. This habit will build awareness of eating habits and food choices.

I. Change Your Eating Habits

Choose one or more steps at a time. Find ones that work best for you and stick to them.

___ I will eat breakfast ______ # days of the week. One of the single most important steps for weight loss.

___ I will eat ______ # meals and ______ # snacks per day.

___ I will eat all meals and snacks at the table.

___ I will slow down the pace of eating. It should take 15 - 20 minutes to finish what is on your plate.

___ I will eat no food after dinner.

___ I will put all food out of sight after meals.

___ I will avoid buying foods that I overeat (ice cream, cake, cookies, etc.).

___ I will bring bag lunches to work ______ # days per week.

___ I will eat no more than ______ # fast food meals per week/month.

II. Change What You Eat

Choose one or more steps at a time. Find ones that work best for you and stick to them.

___ I will switch to low calorie snacks. See low calorie snack handout.

___ I will switch to low fat milk and low fat dairy products. See Low Calorie Substitutes handout.

___ I will switch to low calorie desserts.

___ I will switch to low calorie sweeteners (sugar substitutes, light syrup, etc.).

___ I will use egg substitutes for ______ # meals each week.

___ I will eat low calorie vegetables ______ # days per week. See Starchy & Low Calorie Vegetables handout.

___ I will eat fruit ______ # days per week.

___ I will eat lean meats ______ # days per week. See How Much is One Ounce of Meat handout.

___ I will switch to other low calorie foods, starting with: ______.

III. Change How Much You Eat

Choose one or more steps at a time. Find ones that work best for you and stick to them.

___ I will cut out seconds.

___ I will eat no more than ______ # snacks per day.

___ I will eat no more than ______ # desserts per day / per week.

___ I will drink no more than ______ # regular soft drinks per day.

___ I will eat ______ # cups of low calorie vegetables per day.

___ I will eat low calorie vegetables ______ # days per week. See Starchy & Low Calorie Vegetables handout.

___ I will use the tablespoon approach to reduce portion sizes.

___ I will use the plate method at ___ # meals per day / week to reduce calories.

___ I will use ______ # meals replacers per day to reduce calories. (meal replacers include Slim·Fast®, Optifast®, and other brands.) Use these products for no more than two meals per day.  You may need to drink more than one can of meal replacer per meal. See a dietitian for more information.

___ I will go on an ______ # calorie diet. No diets under 1200 calories unless under a physician's care.

___ Other ________________________________________________.

___ Other ________________________________________________.

IV. Other Steps for Weight Loss

(exercise and lifestyle steps, weight goals, food journal goals, etc.)
See Physical Activity & Exercise section.

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