Minimize Excuses

There is a solution to just about every issue that we encounter. Unfortunately a lot of us listen to poorly developed negative self-talk that prevents us from seeing these solutions. When it comes to trying to eat properly, minimizing portions, avoiding sugary foods or simply doing a minimal amount of exercise, we find ourselves actually listening to the voice that says, "I'm too busy", "I'm too tired", "It's not going to work anyway" or a multitude of other thoughts that prevent us from eating or exercising the way we truly want to.

With the long weekend coming, and for a lot of people, a lot of large dinners and simple exposure to a lot of snacks, we create a sense of helplessness of controlling both quantities of food and choosing the right kind of food to eat.

Actually, now is a good time to really see if you can change past patterns. One does not have to give into temptations. One of the first things I would love everyone to try, is to eat very slowly if you are around a table filled with food. Enjoy each bite, but give your stomach time to tell your brain that you are full. You do not have to finish everything on your plate. Ideally you might have a protein portion and lots of vegetables, but very little of the potatoes or rice. No one will notice - they will just see that you have food on your plate.

Don't give into second helpings, our bodies simply don't need that much food. If there are desserts, try to choose the least sugary one. With any luck there will be some fruit to choose. If not, and you feel you must have something, please take a very small portion and eat, again, very slowly.

Ideally, we would finish the dinner feeling satisfied but not excessively full. I must say, a lot of our holidays remind me of the documentary "Supersize Me". Just because it's there doesn't mean you should double your normal intake.

Decide for yourself that you will control your food choices and amounts. You will not disappoint the hostess or host (they likely are trying to lose weight too).

Be firm in what you want for yourself. Don't overindulge simply because it's a holiday weekend. We can really enjoy the food, but we simply don't need huge portions....

Don't feel it's a helpless situation, and that you will get back on track in a few days. Be proactive. This is your health. Food will always be around us, and it is important that we keep on working with our mindset, so that we can indeed control it. Not just today or tomorrow, but 5 years from now. Just try your best.

You can do it. Eat slowly. Control your portions. Avoid the bread, potatoes, rice and desserts if you can. Your health is so important to me. Try your best, and don't feel guilty if you don't succeed. This journey of weight loss and maintenance is a life-long one, so we need to learn healthy habits that stick for years to come.

Dr. Doug