Success Breeds Success

stock-photo-19017368-grilled-chickenTheodore Roosevelt said, “It is hard to fail, but it is worse never to have tried to succeed.” Working to reach your goal weigh is a pendulum swing of successes and failures. But, throughout the journey, if we are constantly trying to succeed, then the odds become stacked in our favor.

My “Secrets to Success” are no secrets at all, but rather proven tips that will work to help you achieve success.

Protein with every meal will keep you feeling full long after you’ve finished eating. Good protein sources: chicken, turkey, lean meat, fish, eggs, egg whites, nonfat dairy products (cottage cheese, cheese, yogurt), beans, tofu and protein shake

Solid foods are preferred because they fill you up and stay with you longer than soft mushy foods or liquids. Stick to poultry, fish, meat, beans, whole fruit and vegetables. Avoid soft foods like ice cream, soup, coffee drinks, and milkshakes.

Avoid drinking while eating which will make your solid foods mushy. And wait to drink for about drinking 15-30 minutes after you eat.

Stay away from beverages with calories that add a lot of calories without ever making you feel full. Avoid soda pop, juice, milkshakes, coffee drinks, and sugar-sweetened beverages

Take small bites only as big as a pea, pencil eraser or a dime– think of the baby spoon. This will lessen your chances of causing an obstruction (food getting stuck) and slow how quickly you finish your food.

Chew well, about 25-30 times or until the food in your mouth is unidentifiable. This will lessen your chances of getting food stuck (obstructed).

Eat slowly and allow yourself 20-30 minutes to eat a meal. The goal is to be satisfied, realize It may take you a while to understand this feeling. Hiccups or a runny nose are signs that you are full.

Stop eating as soon as you feel full or even a couple of bites before! There’s no need to eat until you reach that miserable feeling of needing to vomit

Drink Drink Drink to take in 64-80 ounces of non-carbonated, non-caffeinated, sugar free, non-alcoholic fluids daily.

Take your vitamins to avoid nutrient deficiencies that can occur due to decreased food intake.

I know the feeling of staring down a long list of dos and don’ts. So break it down, pick one or two things to focus on today and for the next few days. Then pick two more and add to your daily routine. No one ever said the path to success would be straight and smooth, but working toward success sure beats never trying.