Day 60 Operation Waistline Deadline

Food Rules

• Take 15…
...minutes to cool down and rate your hunger on a scale from 0-10, 0=starving to 10=overstuffed.

• Stay away from the Frey (the kitchen)

• Walk it off
a. Walk
b. Listen to music
c. Read a magazine or book
d. Call a friend
e. Knit or Sew
f. Do a puzzle
g. Do a mix of several of these

• Record everything…food and drink

• Small
a. Plates
b. Glasses
c. Utensils
d. Bites
e. Portions

• Eat
a. preferred/favorite foods first
b. leave a small portion on your plate

• Only at the Table

• Atmosphere
a. No distractions
b. No food outside the kitchen
c. No eating while busy
d. No eating while watching TV

• Grocery-Shop in Groups ~with supporters who take your health seriously too
a. Stick to your list
b. Pre-plan meals for each day
c. Re-package food for each day immediately after grocery shopping
d. Make a time schedule to eat meals and snacks for each day

• If someone wants a snack, they have to make it themselves (so you aren’t tempted and don’t tempt others)

• Ask family and friends to stop using food as gifts or celebrations/rewards for you
a. Give them alternative ideas like:
i. Bowling
ii. Skating
iii. Mini golf
iv. Movie Night
v. $10 or $20 shopping spree together at your favorite store
vi. New book
vii. Favorite flowers

• Change your route when maneuvering your way elsewhere at work so you avoid the most tempting of foods

• Keep excess foods away from the table
a. everyone must get up to serve themselves more portions
b. Clear the table immediately after finishing the meal
c. Package leftovers in small portions

• Give away or throw away leftovers from parties
a. Sit or stand away from your favorite foods
b. Limit eating to one spot
c. Record what you eat
d. Choose small portions

• Decide beforehand what you’ll eat at a restaurant
a. Avoid long periods of deprivation before meals or eating at a restaurant (keep healthy snacks in conscientious portions on hand just-in-case)
b. At buffets, study everything offered before making your selections
c. Record everything still, discreetly if necessary