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Prevent Further Weight Gain

Prevent Further Weight Gain

  • Eat breakfast most days of the week. Numerous studies have shown that people who eat breakfast, and who eat earlier in the day are less likely to overeat. 
  • Bring a bag lunch to work on some or all days of the work week.
  • Eat fewer fast food and restaurant meals.
  • Eat less food for dinner. Reduce portions by small amounts (take away 1 - 2 tablespoons), eliminate "seconds", increase portions of low calorie vegetables.
  • Avoid eating after dinner.
  • Switch to some low calorie foods, such as: low fat mayonnaise, light salad dressings, lower fat dairy products. See Low Calorie Substitutes handout.
  • Limit intake of regular soft drinks. Switch to some calories free products, or drink water.
  • Limit cream and sugar in coffee and tea.
  • Reduce number of snacks eaten or choose more low-calorie snacks. See Low Calorie Snacks handout.
  • Avoid buying foods that are easy to overeat, such as: chips, candy, ice cream, etc.
  • Get rid of open bowls of snack foods in the workplace and at home.
  • Increase your daily activity in small ways. See Physical Activity & Exercise section.
  • Watch out for the holidays! Eat a snack before holiday parties so you will be less likely to overeat during them. Do not eliminate but do limit the number of sweets and desserts you eat during the holidays.