-Drink at least 8-10 cups of water a day -Eat smaller portions -Stop eating when you start feeling satisfied, not full -Eat multiple times throughout the day…3 meals, 2 snacks -Get most of your intake calories from whole grains, fruits, and vegetables -Stay away from foods full of preservatives and unnecessary calories *pre-packaged foods* -Read food labels…do not eat anything with Trans fat, and limit saturated fats and sodium -Fiber is good…general rule – look for at least 3grams per 100 calories -Read Ingredients list…stay away from items that list sugar as the first ingredient. If the product says whole wheat make sure that it isn’t really refined or enriched white flour -Sugar can be sneaky…it can be listed as many things including fructose, glucose, honey, syrup, molasses, and many others -Try and get a combo of carbohydrates and protein in every meal and snack -Don’t buy it…if you have bad foods in your house you will always have the temptation -Start the day with a good breakfast -Resist temptation to eat late at night, right before going to bed -Eat within 1 hour of getting out of bed to rev up your metabolism and then continue eating small meals every 2-3 hours -When grocery shopping, stay on the outer circle of the store. That is where you will find all the produce and fresh meat. You very rarely need to go into the inner isles…that is where you find all the processed and prepackaged food. |
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