• Eating healthy fats will help you stay full. Consume plant- based oils such as olive oil and avocado oil; small amounts of butter and animal fats are also okay. (See section on fats, above, for more information on making healthy choices.) • Avoid foods that contain added sugars, refined carbohydrates, unhealthy fats, including: all sodas (even diet), juices, sweetened coffee and tea, sugar (candy or added in foods), white flour, white rice, breads, fried food, processed foods, “junk” food. • Drink at least 48-60 oz of calorie-free beverages a day, such as water, tea, or coffee. Limit caffeinated drinks to no more than 12 oz a day. Sip liquids slowly; avoid gulping. • Limit alcoholic beverages. Additional Tips: Beating Cravings, Sticking With Your Plan • If you feel hungry, try drinking water first. You may be confusing hunger with thirst. • Try distractions when you encounter cravings. Call a friend; do some stretches; tackle an organization project; write in your journal. • If you eat lunch at work, bring your own to ensure you’re eating healthy and won’t be tempted to overindulge. • Exercise 3–5 times a week. • When choosing a vacation, consider ones that include opportunities for exercise and outdoor activities. • Attend a support group or join our monthly support
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