10 behaviors for healthy weight loss

Harvard 10 behaviors for healthy weight loss

1. Know where you are starting. Keep a food record for three days. Track all the food and beverages you eat along with the portions. Identify how often you are eating away from home, eating takeout, or buying food on the run.
2. Home in on your goal and make a plan.  Do you dream of fitting into an old pair of jeans? Be specific and start small.
3. Identify barriers to your goals — and ways to overcome them.
4. Identify current habits that lead to unhealthful eating.
5. Control your portions.  Did you know that one serving of poultry or meat is 4 ounces, or the size of a deck of playing cards? Or that one serving of pasta is only 1/2 cup?
6. Identify hunger and satiety cues. Be aware of physical versus emotional hunger. Try to stop eating BEFORE getting full (it takes about 20 minutes for your brain to register “stop eating” signals from your stomach). Foods that can help you feel fuller include high-fiber foods such as vegetables, whole grains, beans, and legumes; protein (fish, poultry, eggs); and water.
7. Focus on the positive changes. Changing behavior takes time — at least three months.
8. Go with the 80/20 rule. Stay on track 80% of the time, but leave some room for a few indulgences.
9. Focus on overall health. Walk, dance, bike, rake leaves, garden — find activities you enjoy and do them every day.
10. Eat slowly and mindfully

Video to watch: TEDx Video: 

Doctor-patient relationship www.youtube(dot)com/ watch?v=i9ml1vKK2DQ

Dr KK Aggarwal
Padma Shri Awardee
President Elect CMAAO
President Heart Care Foundation of India