1. Build a new way of eating into your life. Sugars in the diet, especially rapidly absorbed, refined sugars, are a key cause of overweight. Eating foods low on the Index provides you with a range of delicious fruits, vegetables, nuts, grains, and more - all foods that will help you keep your weight down and still enjoy your food.
2. Be aware of food cravings, particularly for sugary or starchy snacks, from creamy candies to salty, crunchy chips. Watch for the foods, nutrients, and lifestyle habits that cut your cravings.
3. Address any underlying issue that may be causing cravings, whether it's candida, habitual low blood sugar, or some other type of imbalance.
4. Apply the False Fat Diet Program so you can discover your food reactions, reduce your food cravings, and clear other health conditions.
5. Learn to use the rotation diet to minimize any allergies - and keep your meals interesting and tasty by trying new healthy foods and meal combinations.
6. Cut out junk food--if you don't buy it, you won't eat it. Carry healthy foods and snacks to consume when you need to eat. Buy wholesome snacks for yourself and your family, chosen from foods low on the Glycemic Index, such as apples and plums, nuts and seeds, or popcorn.
7. During any type of weight reducing diet, weigh yourself only once or twice a week to avoid weight obsessions. Pay attention more to how you look and feel. To avoid feeling deprived, allow yourself to indulge once a week.
8. And remember to Exercise on a regular basis.
9. If you're looking for snacks or find yourself becoming obsessed with food, change the pace. Do something productive ? take a break, take a walk, or call a friend. Then, plan the right snack or meal for you.
10. If you still feel hungry, bloated, or heavier than you want, there may be an underlying physical problem. Seek the help of a healthcare professional with training in nutrition and preventive medicine.
This column originally appeared in the August 2000 newsletter.
Copyright Elson M. Haas, MD, 2002. All Rights Reserved.
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