Medical Guides

Eating habits can be changed by observing the following steps:

STEP I: Develop Your Own Eating Habits

A. Monitor yourself
• Check weight Each day keep a record of:
• Time of having food
• What food was consumed
• How much was consumed.
STEP II: Control the Stimuli

B. Always eat in the same place.

C. Do not perform any other act like watching television or reading newspaper, while eating.

D. Use smaller plates.

E. Do not ask for high calorie dishes.

F. Make low calorie food as decorative as possible.

G. Do food shopping after a full meal. H. Avoid purchasing high calorie foods.

STEP III: Change the Eating Behaviour

A. Slow Down
(a) Take one bite at a time and savour what is being eaten, i.e. chew it properly.

(b) Count each mouthful.
(c) Take a one minute break between two morsels.
(d) Those who eat fast should be the last one to sit at
the table and first one to leave.

Control snacking

• Avoid high calorie foods as snacks.
• Keep low calorie snacks, salads ready. Overcome eating weaknesses
• Control feelings that promote eating
• Control deprivation o Control loneliness, depression
•Control anger