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Show Tips on dieting By JUDY JENSEN The secret to losing weight? It's really no secret at all-just a matter of eating less and-or exercising more. How you decide to do it is a matter of personal preference, but there are 100's of helpful tips to make you successful in your quest for a new you. The National Dairy Council offers the following suggestions on "Ways to Leave Your Blubber." 1. Make an effort to eat breakfast. break-fast. You probably aren't saving any calories by skipping breakfast and then snacking later. 2. Don't eat while watching T. V. or reading. You could devour an entire bag of potato chips without even knowing it. 3. Try to get at least 15 minutes of exercise each day. Jump rope or do sit-ups to your favorite music. 4. Drink a glass of water before you eat. It will make your stomach feel fuller. 5. Eat off a small plate. It will make small portions seem larger. 6. Keep records of how much you eat, when and where you eat, what you're doing while you eat, who you're eating with, and your mood . After a week or two, go over your records and look for any patterns pat-terns or bad habits. 7. If you find you have bad habits you'd like to break, work on only one at a time. Don't try tackling another until you know you've got the first problem licked. 8. Eat slowly and put your fork down after each bite. If you're hav- ing trouble eating slowly try eating with chopsticks or with your fork in the wrong hand. 9. Try to eat your meals at the same time each day. That way, you condition your body to expect food at certain times. 10. Replace dried fruit or fruit canned in heavy syrup with fresh fruit or fruit canned in water or its own juices. Compare the calories in Vi cup of apricots: fresh, 40; canned can-ned in water, 47; canned in heavy syrup, 111; dried, 169. 11. Whenever possible walk don't ride. You could lose over four pounds a year by walking around the block once each day. 12. While no single food is fattening, fatten-ing, too much of anything can be. Your body will turn 3500 calories of unused energy into one pound of fat, regardless of whether those calories came from cookies or celery. 13. If you go on an eating binge, don't give up on your diet. The most you'll gain is a pound or so. Get back on your diet as soon as possible. 14. Weigh yourself only once a week, at the same time of the day. Your weight goes up and down from day to day, so it can be discouraging dis-couraging and misleading if you weigh yourself too often. 15. Generally, the slower you take off weight, the longer it will stay off. Aim for a reasonable goal of 2-3 pounds a week. Remember 3500 fewer calories, or 500 calories a day, can result in a one-pound weight loss in a week. |