1.Focus on what you NEED to eat: not on what you can’t eat next. By the time you get in all the fluids, fruits, vegetables, grains, beans, nuts, seeds, dairy and protein that you need each day, there isn’t much room left for anything else.
2.Eat just before you’re hungry: it will help control your appetite cravings and keep your metabolic rate high all day long.
3.Take a vitamin-mineral supplement: when you’re dieting it’s hard to get in all the nutrients you need. A one-a-day type supplement will give you the nutrition insurance you need.
4.Get some iron: even women who don’t exhibit any iron deficiency have less fatigue and perform better at their exercise when given some extra iron. 100% of the RDA will do the trick.
5.Get the most from your sweets: if you’ve got a sweet tooth, indulge it after your workout. That’s when your body really benefits from a high glycemic index carbohydrate to allow for rapid fuel replenishment in your muscles.
6. Eating out? Choose sushi: It’s a great high protein, low fat meal. To go light on the rice, pick sashimi or chirashi sushi.
7.Switch from regular to diet soft drinks: you’ll save a bundle of carbs and calories. Those added sugars will halt your fat loss any day.
8. Play: make moving fun. Go out and shoot hoops with your kids.
9. Inspirational reminders: paste up pictures and sayings of how you want to look and feel on your refrigerator, by the TV, on your mirror, to help keep you in the fitness groove so you’ll stick to your plan.
10. Fast food choices: couldn’t avoid it and you’re stuck in fast food land? Wendy’s chili, just about any broiled chicken sandwich (hold the sauce), or Subway’s low-fat fare, are all good choices.
11. Tap your feet: studies show that people who fidget burn more calories on a daily basis and have better weight control.
12. Start a band: playing an instrument will relax your mind and burn calories at the same time. It’s a great two-fer.
13. Get a dog: you’ll have to take it for a walk at least once a day.
14. Park it: far from the mall so that you have a little hike along with your shopping trip.
15. Serve it up: serve your plate before sitting down at the table. Avoid eating family style so that second and third portions aren’t so easy.
16. Don’t be a garbage disposal: only eat the food on your plate. Throw out the food left on your children’s and husband’s plates, and even what you don’t want on your own.
17. No bread basket, please: avoid filling up on the bread served before a meal. Request that bread be served with the meal.
18. Move with the tube: replace your sofa with a stationary bike or treadmill.
19. Go light on the salad fixin’s: You can turn any healthy low-fat salad into a double cheese whopper by adding all the toppings at the salad bar. Be selective with croutons and bacons bits, and choose reduced-fat dressing.
20. Eat for yourself, not for your husband: he can eat more than you can. Don’t try and keep up.
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