Weight loss habit #15: Scheduled treats

How to do it: Schedule treats into your daily or weekly food plan. This tactic will be more effective if you focus on your favorite foods. Bill loves chocolate, and my love of cheese suggests that I was a mouse in some former life, so our Friday evening meal includes a single chocolate truffle and

Weight loss habit #14: Try new recipes

How to do it: Set a regular time to try something new. For us, it’s Sunday lunch. We take turns planning a menu that includes something a little different. Some of these experiments have been so successful we’ve added them into the weekly menu rotation. A few suggestions: Focus on seasonal produce. If you’re not

Weight loss habit #13: Follow a menu

How to do it: Create a weekly menu that you can use every week. If you plan meals that you enjoy and look forward to, you won’t mind the weekly rotation. Be sure to include scheduled treats, and plan to take one or two days off to break up the routine. If you’re using a

Weight loss habit #12: Record calories

How to do it: First, you’ll need to calculate your caloric intake for the day. Keeping a Food journal (Weight loss habit #11) is a good way to accomplish this. Record your total caloric intake daily.  Don’t leave anything out.  For the information to be useful, it has to be accurate.   Why do it:

Weight loss habit #10: Use smaller dishes

How to do it: This habit is extremely straightforward: 1) Get small dishes and 2) use them. Why do it: According to the Small Plate Movement, dish size has increase 22% since 1960. Not coincidentally, the rate of obesity went from 13.4% in 1962 to 36% in 2010. The math is simple: Larger plates promote