Weight Loss Tips

Client Name:  ____________________________________________  Date:  ________________________

Dietitian / Dietetic Technician:  _____________________________________________________________

Phone:  ________________________________  Email:  ________________________________________

General Tips

•  Eat at least three times per day.
•  Pay attention to your body.  When you feel like you have had enough to eat, stop.  Quit before you feel full, 
   stuffed, or sick from eating.  You can have more if you are really hungry.
•  If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. 
   Often the craving will go away.
•  Drink plenty of calorie-free drinks (water, tea, coffee, diet soda).  You may be thirsty, not hungry.
•  Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher fat/higher calorie 
   choices.
•  Get plenty of fiber.  Vegetables, fruits, and whole grains are good sources.  Have a high-fiber cereal every day.
•  Cut back on sugar.  For example, drink less fruit juice and regular soda.
•  Limit the amount of alcohol (beer, wine, and liquor) that you drink.
•  Keep all food in the kitchen.  Eat only in a chosen place, such as at the table.  Don't eat in the car or the 
   bedroom, or in front of the TV.

Food Preparation

•  Plan meals ahead of time.
•  Try cooking methods that cut calories:
      - Cook without adding fat (bake, roast, broil).
      - Use nonstick cooking sprays instead of butter.  You can also use wine, broth, or fruit juice   instead of oil
         when cooking.
      - Use low-calorie foods instead of high calorie ones when possible
•  Cook only what you need for one meal (don't make leftovers)
•  If you do make extra portions, put them away as soon as they are ready so you can save them for other meals.
    Store leftovers in containers that you can't see through.
•  Cook when you are not hungry.  For example, cook and refrigerate tomorrow's dinner after you have finished
    eating tonight.
•  Make fruits, vegetables, and other low-calorie foods part of each meal.
•  Drink water while you cook.