NEARLY 60 YEARS OF EXPERIENCE IN 17 TIPS TO CHANGE YOUR EATING HABITS AND HELP YOU LOSE WEIGHT.

Dr. Bob has been helping his patients lose weight safely and effectively for nearly 60 years. In that time he has compiled a number of tried and true techniques you can use at mealtime to improve your performance on the Dr. Bob Program. These are tips to last you a lifetime. The more of them that you follow and the more faithfully your follow them, the better they will work for you.

1. Never eat standing up. Slow down and sit down!
2. Little Plate, bigger food. Put away the dinner plates and use salad plates instead. It will make portion control easier, and small portions won’t look so small on a little plate.
3. Do nothing else when you are eating but eat. No TV, radio, phone, etc. You will be more aware of your choices when you aren’t distracted.
4. Eat in one room of the home only.  Dedicate one room in your home to eating. In other words choose the kitchen, you can’t eat while watching TV in the family room or while reading in bed.
5. Establish a meal routine. By planning your three meals in advance and sticking to your meal schedule you are more likely to be successful.
6. Eat your food very slowly; Chew your food very thoroughly, and eat only one piece of food at a time.  Count to twenty between bites to pace yourself. You want to give your stomach a chance to let your brain know it’s full. It takes about 20 minutes for your brain to receive that message.
7. Slow everything down at mealtime. A frantic pace and a hectic lifestyle can lead to stress eating. Slow down, enjoy your food, and relax…eating is not a race.
8. Don’t eat with your fingers. When you have a choice, the use of utensils slows down the eating process.
9. When the food on your plate is gone it’s time to stop eating. This goes for all three meals. No Second Helpings!!
10. Calories come in all forms. This means beverages too! Watch for hidden calories and sodium in soft drinks, coffee, etc.
11. Never underestimate the power of suggestion. Out of sight, out of mind. Keep food hidden for your sight until it is time to eat.
12. Brush after every meal. If you clean your mouth after each meal, you’ll want to keep it fresh and minty. Doing this makes it less likely that you’ll eat again anytime soon.
13. Hunger Pangs… your biological alarm clock. Turn your hunger pangs to your benefit by drinking instead of eating. When you feel hungry between meals, drink one of your eight ounce glasses of water.
14. Soup is good food. Soup is filing and nutritious, and is a convenient way to eat right. It also eases the problem of portion control and overeating. However, be sure to choose soup low in sodium.
15. Keep healthy snack within reach and ready to eat. Snacking on healthy foods, such as Dr. Bob’s favorite five (lettuce, celery, radishes, cucumbers, and green peppers) and fresh fruit will keep you on track. Avoid chips, cookies, and other junk foods.
16. One day at a time. The thought of making lifetime changes can be overwhelming. Just take it one day, and one meal, at a time.
17. Never, Never, Never shop for food when you are Hungry! Doing this makes everything look tasty and can lead to poor choices. Always shop on a full stomach, when your will power is at its best.