- Commit to give up dieting for life – get rid of diet books and calorie counters and don’t restrict certain foods or food groups.
- Recognize when you’re hungry, make time to eat, and notice when you’re full and stop; eat when you’re sick, even when you don’t feel like it.
- Give yourself unconditional permission to eat what you like; shop for want you need and for what you want.
- Don’t view yourself as good or bad because of what you ate, but listen for distortions in your head – think with the wise mind.
- Stop when your body gives cues that you’re full – don’t force yourself to clean your plate; tell yourself this food will be available again. (If you eat before you’re truly hungry, your fullness signal will be muted.)
- Maintain an enjoyable eating atmosphere by keeping stress away from meal time and share food with others; pay attention to flavors, textures, etc.
- Tune into what you need instead of eating – examples: a hug, a nap, exercise, and reward yourself with things and activities instead of food.
- Appreciate how your body works for you; accept your body type. (Don’t hide in your clothes because you hate your body, and don’t allow clothing to derail you – especially in the fitting room.)
- Break through the barriers you have to exercise, and try to exercise 20 min/ 3 times a week; don’t use exercise as punishment or compensation for something you ate. (Get enough rest.)
- Balance, Variety, Moderation: Eat real food – no fat free, sugar free, or diet foods.
