The tried-and-true habits that have helped you lose weight the right way.
To get over the plateau and keep your metabolism reved up.
its good to do low calories for 5 days and then 2 days a week increase your calorie intake by like 500 and then decrease it on your other days, so never let your metabolism adjust! This is a secret athletes use all the time!
It is extremely important to get in that protein and watch your sugar intake. The protein keeps you satisfied longer.
Whole grains help you lose weight because they provide fiber and nutrients which help you feel full and meet more of your nutritional needs. I used to avoid brown rice, oatmeal, whole wheat , popcorn, barley, etc, but then found them helpful. Pair with legumes for a main dish or side with meat.
Plan and track your food early in the day. If you make a change make the substitute right away. Look at your tracker throughout the day to make sure you're sticking with it.
Hold tempting trigger food close to your face and smell deeply for 60 seconds. Your olfactory system will stop responding to the scent resulting in a decrease in the craving. Repeated over time the trigger will lose it's control.
When you get in rut, throw out all your habits away and start from scratch again.
For example, I found myself struggling so I threw out the habit of weighing myself everyday, and started to weigh myself every 10 days. It allowed me to focus on other things besides the number.
I journal all foods that I eat for success. I also journal my exercise. This is how I keep track of my foods and my exercise. It is truly amazing how much less I snack and how every step and movement adds up to exercise!! Give it a try for a week and see the fesults!
Answer these three questions on days you don't feel like following a plan.
1. What do you want?
2. What are you doing?
3. Is what you are doing going to get you what you want?
If you answer these questions honestly with you gaol in mind... you'll get moving...
Brush your teeth after dinner to keep from eating late night snacks.
I tend to snack a lot. Most things that I like to snack on (chocolate) just cause me to want to snack more. However, if I keep unwashed, fresh strawberries on my desk, then I get a break from my routine when I wash the strawberry, and the one strawberry satisfies my craving with less than 10 cals!