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You can Cut Back and Slim Down!

First off, I want to say "hello" to those of you who are getting my little Fit Note for the first time! As I was entering the latest sign ups, I smiled seeing the names of so many guests I was so happy to meet in March! Thanks again for spending your time with us at the Oaks!

Secondly, on subject, this is definitely a subject that bears repeating so we can REMEMBER how important it is just to eat and drink a little less to lose a little weight, or to maintain a healthy weight! We know the drill with food, the Big Bottom Line is PORTION CONTROL. It is very important to: Understand why we eat

Pay Attention to when we eat

Clean Up what eat

BUT,

How Much we eat is the biggest factor.

It is never a bad idea to journal your food intake for a couple of weeks. This gives you a nice little reality check on how many calories you're intaking daily, and offers the opportunity to take the time to measure your portions and keep it real!

If you cut back your overall caloric intake even by 20%, you will lose weight! Here are some other tips that bear repeating:

How to Be a Conscientious Consumer

Eat sitting down, not standing, or walking around
Put your food on a plate- don't eat out of containers
Use a smaller plate- you'll feel better about a fuller small plate than you will an empty larger plate
Drink water when you have an urge to snack and WAIT 15 minutes- you may just be thirsty, so don't FEED your thirst
Eat smaller amounts of real, healthy food more frequently, don't let yourself get to the point of desperate hunger
Chew your food! Slow down! Don't gulp! Your stomach doesn't have teeth.
Watch what you drink. Lots of empty calories happen here. Choose WATER over every other beverage.
Slow down on the booze. Lots of empty calories here! In social situations, drink twice the amount of water of your first alcoholic drink before you even THINK about a second drink. At home, try putting sparkling water in your favorite wine glass. You may be looking for a dose of elegance more than the alcohol! Be honest about how much alcohol you're currently consuming weekly. If it's more than 4 drinks per week, cut it back!
Eat more protein and fiber- you'll stay full longer! Skip, or at least slow way down, the refined starches like white rice and pasta.
Be aware at Restaurants- Choose places that you know have healthy choices. Go in knowing that these calories count as much as ones consumed at home. Choose between bread, alcohol, and dessert- don't do all 3. Consider sharing your entree. If you don't share, get your to go container with your meal and put half of it away for another meal. Choose unmixed food that is not in a sauce, for example, fish, brown rice, and vegetables instead of fettucini!

That's probably enough for now- next Note I'll talk about stress eating, belly fat, and binging! How exciting, huh? For now, take it to heart, that if you simply,

CUT BACK ...

you will

SLIM DOWN!

Happy and Healthy Spring.

Sincerely, Nancy

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