1.
Breakfast is very important- don't skip breakfast. It's important
to eat
something: a nutrition bar, a nutritional shake with greens, super
oats, a piece
of toast, fruit, etc.
Your body's metabolism rate slows down at
night and when you eat something
it speeds up again. If you wait until lunch to eat, that is 4 or
more
hours that your body is burning calories at a lower rate. Eat
something
after you get out of bed and your body will burn calories at a
higher rate
until lunch.
Consider not going more than about 5 hours during the
day without
eating because it may cause you to eat more in the evening. Eat
healthy, low-fat
snacks in between meals is you are going to go more than 5 hours
without a meal.
2.
Right
after eating a meal, especially dinner, go straight to the bathroom
to brush, floss, and mouthwash so that your mouth is feeling nice
and clean.
This makes it less appealing to eat more (especially before bedtime).
3.
If
you get hungry you should chew gum. Some people just like to chew
things. Chew gum while preparing meals or making lunch for the next
day, to
prevent you from nibbling food while it is right in front of you.
4.
Eat your meals away from the TV. and other distracting places that you
will enjoy your meal better and will
take a little longer to eat the meal. Also
drink at least 2 glasses of
water or one glass of milk during your meal and
you will feel fuller causing you
to not go back for seconds. (note: suggest water,
if drinking milk make it
skim milk).
5.
Weight in pounds multiplied by 15 will equal the number of
calories per day
to maintain that weight. 500 calories less per day will result in
approx 1 lb
weight loss per week; 750 calories = 1 1/2 lbs per week; 1000
calories = 2 lbs
per week. Keep a daily diary of calorie intake. Fat, carbohydrates
and protein
will automatically adjust themselves to stay within allotted calories
per day.
6.
Keep healthy foods handy like fruit or vegetables in the fridge. Eat
only
if hungry.
7.
Keep a diary of your eating and your feelings, far away from
the kitchen.
Document everything that you eat before you eat it. Describe how you
feel
health wise as you progress. Describe how you feel when you cheat
your self.
8.
Soups are a great meal, they are filling, tasty, and healthy. *Soups
may
be a good and filling meal, but healthy is debatable. Just look at
the amount
of sodium in the most popular brands. Even the low sodium brands
have more
in them than most other types of meals (with half the taste).
9.
Never starve yourself, especially before going out to eat (or you
will
binge). Never skip meals, you must have some kind of nourishment
regularly
or your body's starvation defenses will kick in, lower your
metabolism, and
store fat. Use nutritional meal replacements instead of skipping or
eating
very low calorie meals.
10.
Don't think that just because you are eating low fat/low
calorie foods
that you can eat all that you want. The calories still add up and
must be
burned off regardless of what kind of food you eat. Balance is key;
11.
I would like to pass along a tip that I learned from a diet
organization
whose overpaid legal team I just heard from. First thing every
morning have
two tablespoons of lemon juice in eight ounces of water. The water
can be
cold or hot or anywhere in between.
Of
course, you sweeten it with an artificial sweetener. Apparently,
citrus is
Mother Nature's diuretic, and when drinking so many fluids, it helps
keep one
from retaining them. At that time, we were taught that "Minute
Maid" frozen
lemon juice (found in any grocery store's frozen juice department)
was the
best as it had no preservatives or additives. I still do this every
morning
that it is at all possible. Sometimes, especially when traveling,
one does not
wish to make too many rest stops, or the pure unsweetened lemon
juice is not
readily available. In either case, it's up to the individual.
12.
put on my workout suit (difference from the casual clothes I
put on after
arriving home from work) around 8:30 p.m. That motivates and remind
me that
after the children are bath and in bed. It's time to treat myself to
working
out. And no matter how tired I am having on the workout suit helps.
13.
In response to suggestion that you chew gum to relieve the
need to chew,
I disagree. I have read and been told that chewing gum merely
stimulates the
gastric juices. The saliva that is produced while chewing goes down
to the stomach,
thus fooling the stomach into thinking there is food to be digested.
In my opinion and
others, this merely causes you to be hungrier. I advise people drink
a class of water or
chew on (fine) ice
14.
To figure out how many calories to have per day, take your target
weight
and multiple by 13 if you are not active, 15 if you are moderately
active, and
17 if very active. This will provide you with the correct calories
to eat per
day to support the weight you WANT to be. The extra weight will
eventually go
away
15.
Just moving around burns calories. Maximize this potential by
doing little
things all day. Instead of an elevator, take the stairs or my
favorite, get a
long phone cord so that you can pace around while talking.
