PREVENTION PLUS CLINIC
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Kathleen Hirtz MD
Gayle Hand, ANP
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EAT SMART

1.     MAKE CHANGES FOR THE LONG HAUL. “I learned how to eat and live with it for the rest of my life,” says Barbara Miltenberger, 42, who lost more than 40 pounds and hasn’t seen any come back in three years.

2.     STOP DIETING. “The best thing I did was quit dieting,” says Reed. “I’d always find ways to cheat. So instead, I stopped forbidding myself certain foods and just started eating less of them.”

3.     GET A GRIP ON REALITY. “When I started keeping a food diary, I discovered that I was eating somewhere between 3,000 and 4,000 calories a day,” says Rebecca, 46 who found the number shocking.

4.     EAT MINI-MEALS. Having smaller, fore frequent meals can prevent you from getting ravenously hungry and overeating. On average, weight-loss winners eat five times a day.

5.     FOLLOW THE 90 PERCENT TO 10 PERCENT RULE. “If you watch what you eat 90 percent of the time, the other 10 percent is not a problem,” says Mucci, who learned this tip from a fitness professional.

6.     DINE AT THE DAINNER TABLE ONLY. If you eat in front of the TV, then every time you nestle in with the remote control, it’s a cue to eat. Instead, designate an eating spot for all meals and snacks, “even when I want potato chips, I set the table just as if I was going to sit down for a full-course meal,” says Kathy Wilson, 47, who took off more than 100 pounds. “I put a handful of chips on the plate, put the bag away, and then sit down to eat. I never just stand at the counter and eat now.”

7.     THINK BEFORE YOU BITE. Creating rituals like Wilson did or the old standby of waiting 10 minutes before giving in to a craving can stop you from eating when you really aren’t hungry. “Nine chances out of 10, the chips go back in the cupboard, and I just walk away,” says Wilson.

8.     DRINK UP. “Drinking lots of water keeps me from snacking when I’m not hungry, and it gives me more energy,” says Revitt. “It also stopped what I thought were hunger headaches, which were probably due to dehydration.”