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becomes a lifestyle change when you can make proper food choices all the time.

9. Use smaller plates to help limit your portions.

10. Set a proper place setting for every meal. Include a napkin, fork, spoon and knife and sit comfortably for your meal. This will help you enjoy your meal more and appreciate what good food can do to benefit your body, mind and health.

11. Keep a food diary including everything you consume each. Log your beverages, your snacks and meals and include your binges too. Documenting everything you eat and drink will help you understand your eating motivations and help moderate your behavior. Add your moods to your logbook to help you determine if stress, anxiety, anger, sadness, sleepiness, or other mood-oriented behavior might be your eating triggers. Use this information to teach yourself better eating habits.

12. Enjoy your food and eat slowly. Rushing through a meal doesn't allow your body time to digest properly. Nor does it allow you time to feel full so you're more likely to overeat.

13. Find a buddy. Whether it's your spouse, best friend or a coworker, two people working towards a lifestyle change spells success. Capitalize on the arrangement by using encouragement and support to help you both successfully change your eating habits.

14. Incorporate more vegetables and fruits into your diet and limit the carb-loaded snacks such as crackers and chips. The food pyramid recommends that individuals have 5 to 7 a day. It's easy to do if you purchase good quality produce, wash and chop it as soon as you arrive home from the grocery, and have these alternatives available for consumption as soon as a craving hits.

15. Enjoy dining out but request that half of your portion be placed inside a take home bag before it ever comes to the table. Limit your consumption of appetizers since many are fried. Instead, request a plate of cut up vegetables and light dressing to munch on while you wait for your meal.

16. Be fair to yourself. Weight loss and maintenance go hand in hand with learning about you and how to eat properly. It will be a struggle and there will be times when you fall off the wagon. But it is not the end of the world. Climb right back up and continue your good eating habits despite the binge.

17. Don't buy unhealthy foods. Maybe you've got a skinny husband and a flock of kids at home that love to crunch and munch. Ask for their help and encourage them to make lifestyle changes with you. The Internet abounds with healthy snack recipes that the whole family will love. Encourage everyone to change his or her eating habits for a healthier body and mind.

18. Exercise regularly. Don't set the goal too high and don't injure yourself by pushing too hard at the beginning. Instead perform measured exercise, learning over time to incorporate exercise as a healthy and necessary part of your lifestyle. Vary your workout with aerobic activity and weight training. Include some yoga to improve your posture and strengthen the core muscles of the abdomen, lower back, and hips.

19. Want dessert? Chop up some fresh fruit such as strawberries and add blueberries and raspberries. Sprinkle a small amount of sweetener on top, stir and you've got a dessert that will satisfy your sweet tooth. If you're out at a restaurant, ask the server to bring fruit so you can enjoy dessert after dinner as well.

20. Don't ever compare yourself to others. Create your own measuring stick and evaluate your progress based on you and you alone. Your body is different from every other body on this earth so afford yourself the courtesy of learning what works best for you!

Learn more about this author, S. F. Heron.
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