Nifty Ways to Lose your Blubber

1. Nifty Ways to Lose your Blubber Barbara Johnson, MS, RD,LD UAH, HPE Department

3. Make a New Plan, Fran • Plan menus • Make just enough • Plan grocery list • Plan snacks • Clean up kitchen • Plan for difficult situations • Covered dish dinners • Family gatherings • Holidays

4. Start Eating Less, Jess • Reduce portions • Eat more slowly • Eat less animal products • (hidden fat) • Eat less processed/packaged foods

6. Your Snacks Count Too, Sue • Plan for nibble time • Have cut up fruit and veggies ready in the fridge • Dried fruit, yogurt, nuts, low-fat cottage cheese • Make sure you are really, really hungry otherwise, divert your attention

7. Keep a food diary Be aware of where and when you eat Be aware of your emotions when you eat Use a Pen, Jen

9. Self talk is critical Positive, encouraging statements Do not generate guilt Talk Sweet, Pete

10. Watch Sugar and Fat, Pat • Read labels

11. Walk, Run, or Swim, Kim

12. NO Go for Surgery or a Pill, Bill (Jill)?