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Anaphen Hardcore

1. Don’t get fatigued; keep regular hours.
2. Never allow yourself to get too hungry; do not skip meals.
3. Keep low-calorie, low-fat foods on hand and within easy reach.
4. Take a snack pack to work to ease temptation at break time, or eat on the way home so you don’t arrive starving.
5. If you are tempted to buy a high-calorie food at the supermarket, carry home a five-pound bag of sugar instead.
6. Always start your meal with a low-calorie, high-volume food such as a clear soup, or fruit, or a vegetable salad.
7. Never go to a party hungry; be like Scarlett O’Hara and eat something first.
8. Never sit near the snack table at a party.
9. Offer to bring a low-fat appetizer to a party and be your own best customer.
10. Decide which treats are really important to you, then plan for the times you will allow yourself to eat them.
11. Plan gatherings around activities other than food, such as board games or yard games.
12. Measure foods, especially added-fat and protein foods, for appropriate portion sizes.
13. Use a smaller plate.
14. Put on your plate the amount you usually would eat, then remove half and store it for another meal.
15. Share your serving with another person.
16. Never eat alone.
17. Preplan and schedule meals and snacks so you are never so hungry that you lose control.
18. Take a nap when you crave a snack.
19. Preplan an enjoyable activity for times when you have difficulty controlling your eating.
20. Drink a glass of water before eating anything.
21. Keep low-calorie foods on hand and visible; hide or throw out] high-calorie foods.
22. Eat only when you are truly hungry.
23. Keep a food diary.
24. Ask yourself if you really want the food.
25. Set a timer for 20 minutes any time you get the urge to eat. In that time, ask yourself: Do I really want to eat? What do I want to eat? How much shall I take? In this way, even if you decide to eat something, you have given yourself a chance to manage your eating instead of letting it control you.
26 Eat only at scheduled times.
27. Keep foods on hand that require preparation – no convenience foods.
28. Stop eating when you are full.
29. Take at least 20 minutes for each meal; set a timer if you need to.
30. Chew your food thoroughly.
31. Eat foods high in fiber; they require more chewing and they fill your stomach.
32. Put your utensils down between bites; don’t pick them up until you have swallowed the previous bite.
33. Cut your food in smaller pieces.
34. Fill your plate at the stove; do not keep extra food on the table.
35. Put leftovers in the refrigerator immediately after serving.
36. Leave the table immediately after finishing a meal: Do not sit in front of the TV; plan an activity to keep you busy.
37. Buy a calorie book.
38. Find a satisfying low-calorie food to substitute for high-calorie foods.
39. Read labels for fat, chemicals, and calorie content; pay attention to serving sizes.
40. Avoid purchasing tempting foods too often; plan for the times when you will purchase them.
41. Use relaxation, visualization, and assertiveness techniques to help practice for success in handling difficult situations.
42. Make strong, positive statements about yourself and your goals.
43. Keep a journal of events that trigger your eating. Supply a plan of action to avoid each trigger.
44. Separate stress and other emotional issues from eating.
45. Find nonfood ways to reward yourself.
46. Ask people not to give you food as gifts.
47. Learn to say “no” gracefully and assertively, with no reference to your diet; you do not have to justify your actions. Practice saying “no” in front of the mirror.
48. Arrange your household activities so you do not have to go into the kitchen very often.
49. Limit your eating to a few designated eating areas that are free from other distractions.
50. Exercise during TV food and beverage commercials, or leave the room (but avoid the kitchen).
51. Avoid routes that take you past places that sell foods that tempt you.
52. Cook with a flavored toothpick in your mouth or chew gum.
53. Brush your teeth when you get the urge to eat at an inappropriate time.
54. Decide what you will eat before you enter a restaurant.
55. Do not engage in other activities, such as reading, driving, watching TV, and so on, while you are eating.
56. Take your diet one day at a time; make a fresh resolution each day to eat healthily.
57. Set objective, action-oriented goals, not just weight-loss goals.
58. Take up a hobby, listen to music, dance.
59. Take a class, preferably one that is in session during your most difficult time of the day.
60. Do some volunteer work.
61. Diet with a friend.
62. Always eat off a dish, not out of a package.
63. Find or create a “fat” picture or cartoon of yourself and a picture or cartoon of how you want to look. Display it where you will see it every day.
64. Always eat sitting down.
65. Fill an activities jar with slips of paper on which you’ve written your chores, errands, current dress or shirt size, household maintenance jobs, letters you should answer, pleasant future activities, favorite movie titles, CDs you want, music group names, hobbies, and so on. Reach into this jar for distraction instead of reaching for food.
66. Make a list of ten reasons why you want to reach your goal; keep it handy and look at it to reinforce your commitment to weight management.
67. Look at your planned activities for the week and preplan how you will handle each different eating situation.
68. Do not keep eating until you are “stuffed.”
69. Limit your intake of coffee, tea, alcohol, and diet beverages; they may stimulate the desire to eat.
70. Add more high-fiber, low-fat bulk to your meals.
71. Exercise regularly.
72. Do not shop for food before meals or when you are hungry or tired.
73. Eat a dill pickle.

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