Try changing meal frequency. Eat 3 meals instead of several or go to 4-6 mini-meals instead of 3.
Walk for at least 20 minutes extra on 3 days.
Cut out alcohol for an entire week.
Think about sweet foods and see if any can be cut out.
Start counting POINTS from the evening. Make supper the start of the day. Then the rest of the points will be for the next day’s breakfast and lunch.
Split the weekend by starting the week on Saturday night.
Work out how many POINTS are available for the whole week.
Change the time of day for the main meal.
Replace 3 foods this week with something different.
Follow a menu plan exactly for 3 days.
Eat a piece of fruit as soon as you feel hungry.
Eat more fish and chicken, less red meat and cheese (or none at all).
Keep a list of things to do when the urge to eat strikes instead of eating until the feeling wears off.
Plan to unwind this week. Put time aside for exercise, some relaxation, or just time for yourself.
Eat everything in moderation, including favorite foods.
Write down why you want to lose weight (start with “because I’m worth it!”) and what benefits there will be. Then tell others what you wrote during the meeting, or afterwards.
Keep a Journal.
Weigh and measure food for one week to be sure of portion size.