Roadside Dietitian

By Pam Whitfield, MS, RD and Don Jacobson

8 ways to start losing weight today!

1. Eat three meals each day
People who skip meals snack more. Eat three moderately sized meals each day spaced out every four to five hours.

2. Take some time to eat
Fast eaters eat more because it takes the brain about 20 minutes to get the message that you are full. Slow down!

3. Eat a variety of foods 
Try to get 50-65 percent of your calories from carbohydrates (whole grains, fruits, dairy). Another 10 percent to 20 percent should come from lean protein, and no more than 30 percent should come from fats found in protein sources, oils and, yes, special treats.

4. Watch the portion sizes
Three ounces of protein is all you need at each meal. A beverage like milk should be about eight ounces, only four ounces if it's fruit juice. One cup of pasta is more than enough.

5. Include a treat for yourself
If you restrict your diet and eliminate favorites, you will not stick with it for long. The goal is to build a meal plan that you can live with every day for the rest of your life.

6. Read the nutrition facts label
By reading labels, you will improve portion control and increase your awareness of what you are eating.

7. Get enough sleep
There is a link between weight gain and insufficient slumber. If sleep apnea is one of your problems, get some help from your doctor. Better rest will help you on many levels, including your weight.

8. Make small changes
Changing your eating habits will take time. Don't expect yourself to do it all at once. Set one goal at a time. Be patient with yourself.

Pam Whitfield and Don Jacobson are the authors of
Roadcookin’: A long haul driver’s guide to healthy eating (2008). They can be reached at their Web site roadcookin.com or on Twitter at Roadcookin.