- Start with a food diary. Record everything you eat. This will help you to understand just how much you eat
- If you’re about to cheat…it’s O.K. Allow yourself the treat but eat only half
- When hunger hits do not eat right away. Wait 10 minutes and see if the urge passes.
- Instead of eating a piece of candy, brush your teeth. The taste of the toothpaste will often stop your craving Set attainable short term goals.
- Be aware that watching T.V. encourages snacking. If you can’t stop watching T.V. then at least try to make your snacks healthy and low in fat. (the book ‘Get Fit Stay Fit’ has a great section on treats under 100 kcal.)
- Drink 6 to 8 glasses of water daily. It helps cut down on water retention by acting as a diuretic and will make you feel full it taken before a meal.
- When a craving hits, try to do something else…anything. Phone a friend or walk around the block. Do anything that will take your mind off the cravings.
- Keep an orange slice or a glass of water by your bedside to help stop you from getting up in the middle of the night and heading to the refrigerator.
- If you use food as a reward, find another reward like buying new clothes or flowers for yourself.
- If you feel yourself ready to really binge…suck on something sour like a pickle or a piece of lemon.
- Do not shop when you are hungry, because you will buy fattening food.
- Avoid finger foods. They are too easy to eat in large amounts Keep plenty of raw vegetables and air popped popcorn around. They’re high in fibre, satisfying and filling.
- Eat at a table and not in front of the T.V.
- Lose weight for yourself and not for anyone else.
- Never skip meals. Schedule all your meals and snacks at regular intervals so you don’t get hungry in between
- Try to avoid sugar. It tends to increase your cravings Plan your meals. A weekly planner is ideal Eat breakfast to start your day and body off right.
- Skip the mayonnaise on your sandwich and save 50 to 100 kcal.
- Park a few blocks from your work. The walk will do you good. Parking just 5 minutes away from work will add an hour of exercise per week and ultimately 10,000 kcal. or the equivalent of 3 pounds of fat. Take the stairs instead of the elevator…providing you don’t work of the 42nd floor. This will burn about 7 kcal. per minute.
- Soup is like water. It’ll fill you up, so that you will eat less of the main course. Choose clear soups rather than creamed.
- Skip the chips and dip at parties and go for the unbuttered popcorn.
- Get rid of the snacks that are around, because if they’re not there, you can’t eat them.
- If you’re really lucky, have sex before breakfast! It’ll burn about 200 kcal and hopefully get your mind off food.
- Have some protein following a workout. It will satisfy you and help balance your blood sugar levels.
- Eat more frequently but in smaller amounts.
- Women need to make sure they get enough calcium and iron. They need about 700 –800 mgs. Of calcium and 13 mgs. of iron.
- Exercise can temporarily raise your metabolic rate so that you continue to burn calories for several hours after your workout.
- All bread is low in fat. It’s what you put on the bread that really counts.
- Avoid adding salt. It retains 10 times its weight in water and leads to bloating and extra pounds.
- Replace caffeinated beverages with water.
- Out of sight out of mind. Get rid of all the high fat, high calorie snacks in your kitchen or in your desk at work.
- Eat a grapefruit. It’s not only low in calories but also contains 15 grams of pectin, the special fibre that is linked to lowering cholesterol and fat.
- The body burns 22 to 25 kcal. to digest 100 grams of complex carbohydrates but burns only 2 kcal to digest the same amount of fat. This means 98% of fat can turn right into body fat while only 75 to 78 percent would be available from complex carbohydrates.
- Eat fewer dairy foods and make sure what you eat are non fat or skim.
- Change from butter to margarine or better yet, nothing at all.
- Eliminate fried foods. Instead broil, poach, roast, steam or barbecue.
- When grocery shopping, make a list so you know exactly what you are going to buy and stick to it.
- Be label conscious. Read about the ingredients, the nutrition information and percent of fat in the food.
- But and eat well trimmed lean meats and consider eating smaller portions.
- Cut back on oils, dressings, gravy and sauces or at least ask for them on the side.
- Phrases that signal low fat preparation are, steamed in its own juice, garden fresh, broiled, roasted, poached, tomato juice/sauce.
- High sodium food terms to watch for are, pickled, smoked, in cocktail sauce and broth.
- High fat food terms may include, buttery, creamed, in its own gravy, hollandaise or bernese sauce, sautéed, fried, crispy, au gratin, marinated, in oil, basted and casserole.
- Do not put serving dishes on the table. Let the remaining food stay in the kitchen.
- Quick weight loss programs rarely produce the best long-term results, and can be very dangerous. Instead of crash dieting, try to increase your lean muscle mass. One pound of muscle burns 39.6 calories per kilogram per day while one pound of fat burns just 4.4 calories per kilogram per day.
- Remember good things come in small packages. Try to eat 6 smaller meals per day instead of three larger meals. Also try to consume 15 to 30 grams of protein per each meal. Doing this will result in improved muscle growth and better endurance while also helping digestion.
- In ancient Arabic the word coffee means, gives strength. While caffeine can give you a boost, too much can leave you feeling fidgety and fatigued.
- To be the best…rest. If you are lifting heavy weights, be sure to rest between sets and give your body time to recover. Also do not work the same muscle group two days in a row. Your muscles grow when you’re resting not when you’re working out.
- Breathe…Breathe…Breathe…Remember aerobic exercise is sustained physical activity that requires oxygen for fuel, lasts for a minimum of 20 minutes and causes an elevation in your heart rate.
- Trying to keep up with the Jones’s can be hazardous to your health. You don’t have to lift more or stretch farther than others in the gym. Simply focus on improving the quality and quantity of your own movements.
- Don’t be a copycat. Trying to mimic others more advanced then you can lead to frustration and injury.
- Athletes are often judged by their accomplishments. What you should think about is if you’ve tried your best. It’s called ‘heart’.
- Start by doing what’s necessary, then what’s possible and before you know it you can do what you thought was once impossible.
- Exercise makes your heart work more efficient. If you incorporate an aerobic program into your daily routine you can decrease your heart rate by more than three million beats per year.
I know you want to get in shape and look great. Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !