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Basic ingredients are a key to defensive eating. When I cook my meals from its basic forms rather than pre-packaged meals, I lose more weight that if I use pre-packaged foods or if I eat out because I can control what goes in to the preparation the food. For example, when I cook a steak, I can brown it in a pan with a spray cooking oil like PAM, Then I steam it until it is done. That way I don't have to add oil to my steak. Oh, yes, don't forget to season it with a little garlic powder.
Did you know that 1/2 Tablespoon of Peanut butter with each meal 3x a day helps you stay on track with your diet and lose wieght over the long term? It reduces cravings and reduces the desire to eat for up to 12 hours after ingesting peanut butter! Its proven in studies that peanut butter actually helps people lose and maintain wieght! Its helping me not be so hungry ect! And just a small spoonfool 1/2 Tablespoon is all it takes 3x a day! Try it !!! You'll see!
When I finish eating, it's best if I put my plate to the counter and go brush my teeth! I also use ACT mouthwash and you aren't supposed to eat or drink for 1/2 hour after rinsing with it. I find that combined with just getting away from any food cues for a few minutes helps me stop eating beyond what I need.
I set up a calorie budget just lke you do your money budget to achieve your goals.
There's a lot of advice on here, most pretty good, but the most important is to find what works for YOU in keeping on the wagon. I'm a perpetual night owl, that's just how I am. So working out in the morning, which is often recommended, just never worked for me and I would get discouraged and pretty much every day started out bad and spiraled down from there. When I finally just accepted that my best workout time is 2am - then I finally got on a regular schedule of working out AND eating better.
I find that whenever I feel that dread at the back of my mind about stepping on to my elliptical, creating a new playlist or finding new music REALLY helps me. This way, I look forward to an energetic playlist to which I can workout to.
It took me nearly a year to lost 30 lbs but being patient and persistent makes a difference. So does a commitment to minimum of 10 minutes day exercise, tracking, drinking water & staying connected to SparkPeople :-)