25 pounds......
1/28/03 4/3/03
Starting today, May 4th, 2003
1) I will eat three meals a day and two or three planned snacks daily.
Breakfast - Will start eating breakfast, and willhave whole grain cereal and a banana, Cream of Wheat, or Oatmeal, etc.
2) I will prolong my meals by eating slowly, and putting down my eating utensil between each bite. I will not pick up my eating utensil until I have swallowed the bite ...
3) I will eat at the kitchen table ONLY. This is my"designated eating place" and it may not be changed. I WILL NOT eat in my chair in the living room.
4) I will not do anything except eat when I sit down for a meal. I will not read, watch TV, talk on the phone, work, etc. I will make myself aware of the food I am eating, focus on the conversation and enjoy my meal.
5) I will not keep food in any room in my house except the kitchen.
6) I will not buy or eat junk food. When the wife wants to order pizza, I will just go make myself a healthy meal.
7) If possible, I will serve individual plates from the stove and not serve family style on the table. If this is not possible, I will put the serving dishes on the opposite end of the table.
8) I will serve myself on a smaller plate.
9) I will develop the habit of leaving at least one bite of each item on my plate. If I can master this, it becomes easier for me to stop eating when I feel full. I will be used to leaving food on my plate.
10) I will make the above changes a permanent habit through repetition... I will replace my bad habits with healthy habits by conciously following the above rules until they are a habit.
