Fat Loss Success Tips

February 24th, 2012 Nutrition, Tyler Reks 516 Comments

Here’s 13 fat loss success tips to keep your nutrition on track:

  1. Start your diet with a food journal. See my journal blog for specifics. This alone may help you lose weight, once you see what you eat.
  2. If you’re about to throw out your nutrition plan for a desert, allow yourself a treat, then eat only half and give it away or wrap it up and have it later. When hunger hits, wait several minutes before eating and see if it passes. I recommend choosing a particular meal at a particular time each week to indulge in these items. This isn’t a full cheat day, its a single meal cheat.  When it’s over, put the food away, get back to your hard work and indulge again the following week at the same time!
  3. Instead of eating the “forbidden piece of candy”, brush your teeth. The sweetness of the toothpaste may take your craving away. Chewing sugarless gum also will help.
  4. Drink at least eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that “full” feeling.
  5. Diet with a buddy. Many successful weight-loss programs rely heavily on support groups: caring people who help one another succeed. Start your own, even with just one other person.
  6. Avoid evening TV. Studies show that people who watch a lot of TV tend to be overweight. Overweight people will tell you that TV encourages them not only to sit still but also to snack. Try evening walks with a friend or family member.
  7. Make dining an event. Eat from your own special plate, on your own special place mat, and borrow the Japanese art of food arranging to make your meal, however meager, look lovely. This is a trick that helps chronic overeaters and bingers pay attention to their food, instead of consuming it unconsciously.
  8. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. That includes alcohol. Always portion out your food instead of eating right out of the package.
  9. Keep plenty of crunchy foods like raw veggies and kale chips on hand. They’re high in fiber, and they’re satisfying and filling.
  10. Don’t lose too quickly. Be happy with a slower weight loss. Remember, you’re less likely to gain back what you lose slowly and your body isn’t going to sag.
  11. Always eat with a utensil, even finger foods like fruit or bread. And if possible, use my favorite, chopsticks. Unless you’re really adept, you’ll be forced to eat more slowly and take smaller bites.
  12. Buy nonstick pans so you can saute without the addition of extra fat.

P-Reks

LSN, CPT

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