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Weight and Heart Disease

Reward Yourself
Rewards that you control will encourage you to achieve your goals. For a reward to work well, choose something you really want, don't put off giving it to yourself, and make it dependent on meeting a specific goal. The reward you choose may be something you buy for yourself or an act of self-kindness, such as an afternoon off from your usual responsibilities or an evening spent with a friend. Avoid food as a reward. It usually works better to give yourself frequent, small rewards for reaching short-term goals than bigger rewards that require a long, difficult effort.
Write It Down
Regularly record what you do in your weight-loss program, such as your daily calorie intake and amount of physical activity, as well as changes in your weight. (Try to weigh yourself at the same time of day once or twice a week.) Keeping track this way can help you and your healthcare provider determine what behaviors you may want to improve. Keeping tabs on your progress can also help you stay motivated.
Know Your Triggers
To lose weight successfully, you'll need to be aware of your personal eating "triggers." These are the situations that usually bring on the urge to overeat. For instance, you may get a case of the munchies while watching TV, when you see treats next to the office coffeepot, or when you're with a friend who loves to snack. To "turn off" the trigger, you'll need to make a change in the tempting situation. Example: If the pile of doughnuts near the coffeepot is hard to resist, leave the scene as soon as you pour yourself a cup of coffee.
Feel Full
Changing the way you eat can help you eat less without feeling deprived. Eating slowly can help you feel satisfied sooner and, therefore, you will avoid second helpings.
Eating lots of vegetables and fruits and drinking plenty of noncaloric beverages can also make you feel fuller. Another trick is to use smaller plates and taller, narrower glasses so that moderate portions don't seem skimpy. It can also help to set a regular eating schedule, especially if you tend to skip or delay meals.
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