Are you guilty of overeating during the holidays? Here are 20 simple tips to get a jump on losing that weight.
1. Drink Lots and Lots of Water.
People commonly mistake thirst for hunger. So before grabbing a quick bite, drink a glass of water first. Drinking water will also help you feel full. Some experts will suggest sipping water right before eating a meal and to continue drinking water as you eat to add volume and weight to your meal.
2. Set Realistic Goals for Yourself.
Losing one or two pounds a week is being realistic. Do not set goals and expectations of yourself that are too high because the let down may provoke you to give up on your weight loss journey all together. Be kind to yourself.
3. Build Splurges into your Diet Plan.
Allowing yourself to splurge and eat whatever you want for 2 meals out of every 21 won’t inflict enough damage to subvert your weight loss. This way you will also feel less deprived.
4. Eat More Often.
Individuals that have kept their weight off for more than a few years tend to eat an average of five times a day. Frequent, light meals curb your appetite, improve your mood, boost your energy and even speed up your metabolism. Remember the process of digestion itself burns calories.
5. Give it 10 Minutes Before Giving in to a Craving.
Research has suggested that the average food craving lasts approximately 10 minutes. So before you cave into the craving, set your mental timer for a 10 minute time out session. Keep yourself distracted during this time out. Start on your to do list!
6. Start with 10%.
Individuals who start by focusing on achieving just 10% of their long term weight loss goal have the best chance at ultimate success. Losing those first few pounds is not only rewarding but yields health gains as well. Belly fat is usually the first weight that is lost and it is the most dangerous.
7. Make Weekly Resolutions.
Do not try to completely change your diet overnight. If you make an abrupt overhaul, chances are you will get frustrated and throw in the towel. Instead make one change weekly. Such as eating once piece of fruit daily, every week.
8. Salsa Time.
Use this spicy condiment instead of mayo to deliver the flavor without the fat. To make tuna salad, mix salsa with low-fat yogurt. Salsa is an amazing condiment and can be used with just about anything. Spread it on chicken, fish or even a veggie burger.
9. Minus One-Third.
When eating dinner out, you need to reduce the temptation of eating everything that is on your plate. One way that you can do this is by setting aside one third of the meal. This portion will not be consumed during this meal. Ask your server for a to-go container immediately so there is zero temptation. Take the one third portion home with you and eat it for lunch the next day. Try doing this at home with your meals as well. This simple tactic could have you subtracting more than 500 calories per day.
10. Alcohol – Liquid Calories.
Remember that alcohol is a source of calories. A 3.5 – ounce glass of wine is 85 calories, a 12-ounce beer has 150 calories. Drinks such as margaritas pack a larger caloric punch but the worst offenders are creamy cocktails. Creamy beverages such as brandy alexanders and mudslides are equivalent to eating a dessert. The bottom line to all this alcohol talk is You are Better Off Sticking with Water.
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