Published: October 01. 2009 2:00AM

By Kondria Woods
CONTRIBUTING WRITER

As we mind our midsections and fend off those extra pounds, the first and best muscle to exercise is the one between our ears.

Yes, you really can think your way to a slimmer self, and TALK Greenville learned a few of the best thoughts from Stephanie Sewell, personal trainer and author of “Get Up... Get Moving... Get Fit with Know Exercise Get Fit Program” and Ramona Graham of Lifeforce Fitness and Fitness Boot Camp. When you follow these tips, you'll wonder why you didn't think of them sooner!

1. USE THE POWER OF THE SMALLER PLATE

When you help yourself at the buffet or indulge in a meal at home, use a smaller plate than the standard dinner plate. Research shows that we can trick the brain by simply using a smaller plate. Visually, the plate looks full even though the amount of food on it may be considerably less.

2. DRINK A GLASS OF WATER BEFORE YOUR MEAL

Downing a glass of water before you eat is an immediate pre-filler for your body. The water in your system helps to fill your stomach and calm those hunger pangs. “Not hydrating your body with enough water is a bad habit,” Sewell said. “When you feel full, you won't eat as much, and the water in your system will aid digestion and waste elimination.”

3. PACK UP HALF OF THE ENTRÉE BEFORE YOU EAT

It isn't your imagination. Most entrees served at restaurants are substantially bigger than the recommended size for healthy adults. Ask the server to box up half of your meal before you begin eating. You end up with a great meal for the next day's lunch or dinner and calories you'll probably never miss.

4. BREAK THE FAST

Before you start your day, break the fasting state of your body with a good breakfast. When you've been sleeping for five, six or seven-plus hours, the body's resources are depleted. You wake up on empty, and, like a car, you need some fuel in the tank. Eat a piece of fruit, a whole grain bar or yogurt with granola and watch the morning grumpiness melt away.

5. LISTEN TO YOUR BODY

Follow the natural rhythms of your body and address your hunger. It's fine to eat breakfast, lunch and dinner, but you may need a few snacks at crucial times of the day. “Never skip meals,” Graham said. “Eat five to six smaller meals daily, composed of lean proteins, essential fats, and complex carbohydrates.”

6. WATCH THE CLOCK

Try to eat your meals on a regular schedule and don't skip or work through mealtime. When you deny your hunger, your first impulse is to overcompensate, or overeat, when you finally sit down to that next meal. Keep your hunger in check by eating each meal at about the same time every day.

7. DON'T EAT LATE MEALS

Make your last meal of the evening around 7 or 8 p.m. The body is in its wind-down phase at that time, and the energy needed to digest a late meal isn't as readily available. Work in a brief walk immediately after the meal to help burn a few extra calories.

8. KEEP A FOOD JOURNAL

If you suspect that extra pounds have crept into your jeans, keep track of everything you eat for one week in a food journal. “I recommend this to my clients and I've incorporated the practice into my new handbook,” said Sewell. “The effort of documenting every piece of food you consume at every point of your day will help you understand what you eat, when you eat it and why.”

9. GET ENOUGH SLEEP DAILY

Experts recommend that adults should get at least eight hours of sleep each night. Sleep allows the body to rebuild cells and restore bodily functions. Sufficient rest helps the body to burn calories more efficiently during those waking hours.

10. WEIGH YOURSELF IN THE MORNING

Step on the scale before you begin your day for the most accurate reading of your weight. “Don't obsess over the scales,” Graham said. “Body weight is not the same as body composition. Check your body fat once weekly, and be concerned about dropping your percentage of body fat and losing overall inches, not just dropping the number on the scales.”

11. CONTROL YOUR PORTIONS

Resist the urge to fill your plate. Food portions should be no bigger than your own fist. As the old saying goes, the eyes are bigger than the stomach.

12. STOP EATING WHEN YOU'RE FULL

Remember being told to “clean your plate” at mealtime? It's a new day, and it's okay to stop eating when you've had your fill. Save the uneaten food for another meal, or add it to your compost bin.

13. EXERCISE EVERY DAY

Incorporate some kind of movement into your day. According to Graham, “Whenever someone tells me they just can't seem to make time to exercise, or ask what is the best time of day to work out, my answer is, ‘The best time to exercise is whenever you can!'” Work out at the gym or make time for a walk during your lunch break. If a gym membership is beyond your budget, Graham recommends going to the park or visiting your local high school track. “Running and climbing bleachers is an awesome fat- and calorie-blaster,” she said.

14. STICK TO THE LIST AND READ THE LABELS

Make a list before you go to the grocery store and stick to it. The list gives you a source of accountability, especially when you walk by the bakery and snack food aisles. If it's not on the list, it shouldn't be in the grocery cart. “Take the time to read the nutrition labels of the items you're buying,” Sewell said. “You'll learn so much about the exact content of what you're eating, which will help you make good decisions about your overall diet.”

15. EAT BEFORE YOU LEAVE HOME

Be it a gala event, a date with your honey or a night out with friends, have a small meal before you leave the house. You'll be better able to resist the urge to overindulge when you're out on the town.

16. STAY POSITIVE

Your positive attitude really does make a difference, whether you're tackling a project or committing to a healthy lifestyle. “You are valuable to your family and friends,” Sewell said. “When you are feeling down and unhappy about your current health, it spills over and impacts those relationships.” Graham added, “Realize you are changing your life for the better, and not only will you benefit from the transformation commitment, all areas and people in your life will, too, at home, on the job, in everything you do and every life you touch.”