1 - Have two courses only
When you are in a restaurant two courses are probably enough. Have a starter and main or main and pudding. Try to get out of the habit of eating so much that it hurts. That doesn't support your Waist Management plans at all.
2 - Don't finish your plate
Eat like the Queen of England. She apparently leaves a morsel. A lone forkful remains on her plate. This says to whomever is feeding her: that was delicious but I don't require any more, thank you so very much. Otherwise her plate would be filled again and etiquette would compel her to finish that one too, and so on.
This is hard for a lot of us as many of our parents and their parents were taught to always finish your plate each and every time. Think of the starving children and so on. This was understandable but I don't care about understandable. I want you to have excellent Waist Management. It is time for new habits. Smaller plates, smaller portions and don't finish everything. This is the new way. If you don't alter your ways, your waist may not alter.
Leave a little bit, this will also encourage you to put less on your plate next time. There is good science to prove that having smaller plates helps you to eat less. Choose side plates rather than your biggest plate. Your brain then thinks you have a big portion when it fills the smaller plate. I don't personally know how my brain could be fooled by something so simple and I'm bit ashamed that it is - but the good news is that it works regardless. Try it.
3 - Don't finish anyone else's plate
Don't be an oinker, you've usually eaten quite enough. Don't forget to wait twenty minutes for the tummy full signal to arrive.
4 - Don't tidy up the serving bowl or roasting tray
It's OK to throw food away and certainly better than putting on unnecessary weight. If it makes you feel that bad, then make less next time. The same goes for tidying up your children's leftovers. That is not OK if you then eat your own meal. Put it into the trash or buy a goat. Stop eating it.
5 - No sodas or fizzy drinks
Sodas and fizzy drinks can be excluded from the diet. Completely. They contain no nutrition and most of them come in a high calorie version which it is all too easy to buy and drink. If you do not routinely drink them then resisting that bit of temptation is that much easier. Drop the soda.
There is science research showing that people who drink diet-cola are more likely to put on weight than if they drink the full-fat version. This is likely to be the type of people who are doing the choosing rather than the drinks being bad, but if you avoid all carbonated drinks you avoid the problem completely.
Sweetened fizzy drinks are going to keep your sweet tooth going. This isn't going to help you in the long term. Sweet fizzy drinks are manufactured to appeal to children. You are a grownup. Managing your waist may need grownup strategies.
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Dr Windross works as a GP with a special interest in weight management. 'The Waist Management System' out now on Amazon and on Kindle:
http://www.amazon.com/The-Waist-Management-System-choices/dp/1503299112/ref=tmm_pap_title_0?ie=UTF8&qid=1420473153&sr=8-2
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