Defensive eating has seven steps: selective eating, small portions, stopping before you feel stuffed, few desserts, eating slowly, sensible snacks, and awareness of why you're eating. I added these steps to my personal plan. Here are my 10 tips for maintaining a wholesome weight.

1. Eat Breakfast. Nutritionists consider breakfast the most leading meal of the day because it fuels your day. I get up at 5:30 a.m. And by 9:30 a.m. I'm ready for lunch. Solution? I eat half of my breakfast (two fruits and cereal) at the crack of dawn and the other half of my breakfast (fruit or wheat toast) mid-morning.

2. Keep A Food Diary. I don't keep a written diary, but I keep a mental list of all things I eat. This list includes every cookie, every cracker, and every pretzel. If I've eaten too much sugar, fat or salt I cut back on these the next day. My food diary has led to a range of wholesome recipes.

3. Eat Low-Energy-Dense Foods. Mayo Clinic advanced a wholesome Weight Pyramid to "encourage weight loss, weight maintenance and long term health." Low-energy-dense foods (lower calorie foods that make you feel full), are an leading part of the pyramid. Fruits and vegetables are low-energy-dense foods and you may eat all you want.

4. Stock Up On wholesome Snacks. I keep wholesome snacks - carrot sticks, celery sticks, apples, and other fresh fruit - on hand.
For a quick, filling snack I eat sugar free applesauce. Unsalted peanuts and walnuts help me to curb hunger pangs, but I'm careful to eat small portions. When I voyage I bring wholesome granola bars with me. (Yes, I took granola bars to Poland.)

5. Come to be Size Wise. By size wise, I mean quantum sizes of the food you eat. You may be eating super-size portions instead of "normal" ones. For example, one serving of spaghetti is half a cup, not a mountain of pasta. according to the American Obesity Association, habitancy who claim a wholesome weight eat five times a day, on average, and consume about 1,400 calories. In other words, they eat small meals often.

6. Limit inevitable Foods. The American Obesity connection says 92 percent of those who claim a wholesome weight limit their intake of inevitable food, such as fast food. When I shop for food I avoid foods that have "empty calories," high-calorie foods with low nutritional value. In case you're wondering, I rarely eat at a fast food restaurant.

7. Cut Condiments. What's the second ingredient on the ketchup bottle? It's high fructose corn syrup, sugar you don't need. Mayonnaise has 90 calories per serving (one tablespoon) and 90% of these calories come from fat. Soy sauce is liquid salt. This extra sugar, fat and salt may cause weight gain. You don't have to give up condiments, just buy healthier versions of them.

8. Keep Moving. regular corporal performance is indispensable to Mayo Clinic's wholesome Weight Food Pyramid. And according to "Why Won't 'Diets' Work?", an record posted on the Internet by Woai in San Antonio, wholesome eating and increased rehearsal are keys to weight loss /maintenance. This blend "can literally growth your metabolism," the record says. I try to walk 10,000 steps a day and track my steps with a pedometer.

9. Quench Thirst With Water. Sometimes your mind plays tricks on you and you think you're hungry when you're literally thirsty. A glass of water can ease your hunger. Instead of sugar-loaded soda pop drink water. I like no-calorie, non-carbonated flavored water and orange is my favorite.

10. Grocery Shop After Eating. This is your main defensive eating tactic. Before I go to the grocery store I make out a detailed list. I rarely eat food samples because I'm allergic to soy (it's everywhere) and don't need the extra calories. Besides, these samples are often high in salt, fat, and sugar.

Thanks to these tips I was back to my wholesome weight in two weeks. Now I institution defensive eating on a daily basis. The best part of the plan is that I operate what I eat and am enjoying delicious, wholesome meals. Bring on the holidays because I'm ready!

Copyright 2005 by Harriet Hodgson. To learn more about her work go to http://www.harriethodgson.com

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