1. Water - Water is SUPER important. Too little water can cause muscle pain, tension headaches, grogginess and much more. Have a glass of water with pills (or whatever) as soon as you get out of bed, to help wake you up and get your day going right. Try to least 2 cups of water in between each meal and 1 with each meal, the one before breakfast and 1-3 after dinner -making 9-11 glasses of water a day easy (though eventually aim for more like 100 oz, which is about 12.5 cups). Drink more when you are working out or working hard or out in the heat for longer periods of time.
2. Don't drink your calories - The easiest way to cut calories is to stop sipping them. No soda (an occasional diet won't kill you, but there are bad things about diet too). No fu-fu coffee drinks, no icees, sweet teas, or slushies. Stick to water (you can add lemon or lime juice to one or 2 glasses a day, too much is bad for your teeth, though), milk (coconut, almond, 1% are best) and the occasional protein shake or smoothie as a snack replacement. I also really enjoy a cup of coconut water with some pineapple juice and a lime squeezed into it - it is especially good for afternoon cravings.
3. Don't use plates that are more than 7 in. diameter (unless you are having a large salad). This is huge. We have been conditioned that more is better, so we want our plates to be full. A smaller plate can reduce your calorie intake by 30-50% according to the Small Plate Movement.
4. Cut your fast food trips in half or better. I was eating at crap places almost 8 meals a week due to total laziness. Now, I just have an occasional Taco or 2 from Taco Bell when we are out of town. Another option, too, is to make your fast food favorites at home. This way, you know what is in them, and you can make substitutions for healthier options (leaner meat, whole grains, less chemicals, etc.).
5. When eating out, order a size smaller than what you are used to (eventually working down to ordering the smallest size). If smaller sizes are not available, ask for a to-go box and split your entire order in half, saving it for later. This way, you'll have the food if you need it. Odds are, you won't need it in one sitting since portions have increased 35-65% over the last 80 years!
6. Similar to 5, don't take seconds. A tip I learned from a world champ kick boxer (one of my dad's best friends)- If you feel like you need seconds, make a plate with 1/2 of what you had the first time, cover it, and put it in the fridge. If you REALLY are hungry in an hour or so, heat it up.
7. Don't eat mindlessly. Times you are most susceptible for this are when you are sitting in front of the computer or TV. So, don't snack when you are on the sofa or in your office chair; keep the food out of those areas if you can, at least avoiding leaving food around the office or dragging an entire bag of chips in with you.
8. Opposite of 7, eat with purpose and value your food. What this means is that you begin to alter the meaning of food. Food is nourishment, it is sustainability, it is the building blocks of who you are and who you become. When you change what food means, you realize it is important to take in good food or real food, rather than processed crap. This can be aided by preparing your own meals, trying new foods and recipes, really putting love into your food, using "pretty" dishes, not using the same plates all the time, and keeping your food preparation and eating spaces clean and clear of clutter (this is HUGE!!). I know that sounds strange, but I promise that it helps a lot. When you learn to present food in a special way, you eat slower, enjoy it more, and respect it more.
9. Swap Sides. When you do go out to eat, choose healthier sides. Rather than mashed potatoes or fries, try a sweet potato, but make sure they don't add sugar or marshmallows!! If they offer a side salad, get that instead of your potato, and get the dressing (go for a light dressing, or even just a wedge of lemon!) on the side to reduce your calories by up to 140! Swap buttered corn for steamed broccoli or green beans. This alone will cut hundreds of calories from your meal.
10. Bread - Go whole grain and don't do dinner rolls. Dinner rolls just fill you up with 200 or more calories and you don't even have your plate in front of you yet. These rolls only increase your blood sugar, and even though they might fill your tummy, you will likely feel hungrier and eat more when your meal does come or stuff yourself until you are uncomfortable (we have this "finish your plate mentality" - read rule 5!). To avoid temptation, pass on the rolls right away - don't even let the server put them on your table. If you do want to eat before you meal arrives, ask for your salad first. When you do eat bread, swap it for whole grains. The whole grains take more time to digest and are more rich in fiber; this is 2 fold in benefits - fiber makes you feel full faster and prevents the sugars from entering your blood stream all at once. Still, limit bread intake to a piece of toast with breakfast a few times a week or an occasional sandwich. To prevent the bread from going bad when using less, put half the loaf in a freezer bag and freeze it!
Once you are ready to get more serious:
11. Calculate your calories!
Quick reference the image below. For more information see my Calculating Calories blog (which will actually link out to my old blog).
Once you know what your calorie needs are, keep track of them. There are many great applications and computer programs to help with this. I personally like to use myfitnesspal.com, but I like the exchange program better (which I will talk about in a later blog).
12. Walk! - Walking is a really easy way to burn calories. A typical 45 min walk at a brisk pace can burn around 350 calories! However, new research suggests that the best time to walk is within 20 min of eating, and walk for about 15 minutes. The reasoning behind this is that you use the sugars you just ate before they have a chance to be stored as fat! Supposedly, this helps reduce your risk for diabetes. * However, it is not an excuse to eat more sugars!!
13. Work out -A good goal is to get in five days or 30-45 minute workouts a week. When you do not have time for a consecutive 45 minute stretch, so I do about 25 minutes on my break at work, and then I try to get in another 20-30 minutes before or after work. Really try to build those muscles. Muscles burn fat all day long. They fire up your metabolism, and you'll lose weight faster. Plus, you will be less likely to get basic injuries or suffer from chronic pain with proper exercise and stretching!
1. Water - Water is SUPER important. Too little water can cause muscle pain, tension headaches, grogginess and much more. Have a glass of water with pills (or whatever) as soon as you get out of bed, to help wake you up and get your day going right. Try to least 2 cups of water in between each meal and 1 with each meal, the one before breakfast and 1-3 after dinner -making 9-11 glasses of water a day easy (though eventually aim for more like 100 oz, which is about 12.5 cups). Drink more when you are working out or working hard or out in the heat for longer periods of time.
2. Don't drink your calories - The easiest way to cut calories is to stop sipping them. No soda (an occasional diet won't kill you, but there are bad things about diet too). No fu-fu coffee drinks, no icees, sweet teas, or slushies. Stick to water (you can add lemon or lime juice to one or 2 glasses a day, too much is bad for your teeth, though), milk (coconut, almond, 1% are best) and the occasional protein shake or smoothie as a snack replacement. I also really enjoy a cup of coconut water with some pineapple juice and a lime squeezed into it - it is especially good for afternoon cravings.
3. Don't use plates that are more than 7 in. diameter (unless you are having a large salad). This is huge. We have been conditioned that more is better, so we want our plates to be full. A smaller plate can reduce your calorie intake by 30-50% according to the Small Plate Movement.
4. Cut your fast food trips in half or better. I was eating at crap places almost 8 meals a week due to total laziness. Now, I just have an occasional Taco or 2 from Taco Bell when we are out of town. Another option, too, is to make your fast food favorites at home. This way, you know what is in them, and you can make substitutions for healthier options (leaner meat, whole grains, less chemicals, etc.).
5. When eating out, order a size smaller than what you are used to (eventually working down to ordering the smallest size). If smaller sizes are not available, ask for a to-go box and split your entire order in half, saving it for later. This way, you'll have the food if you need it. Odds are, you won't need it in one sitting since portions have increased 35-65% over the last 80 years!
6. Similar to 5, don't take seconds. A tip I learned from a world champ kick boxer (one of my dad's best friends)- If you feel like you need seconds, make a plate with 1/2 of what you had the first time, cover it, and put it in the fridge. If you REALLY are hungry in an hour or so, heat it up.
7. Don't eat mindlessly. Times you are most susceptible for this are when you are sitting in front of the computer or TV. So, don't snack when you are on the sofa or in your office chair; keep the food out of those areas if you can, at least avoiding leaving food around the office or dragging an entire bag of chips in with you.
8. Opposite of 7, eat with purpose and value your food. What this means is that you begin to alter the meaning of food. Food is nourishment, it is sustainability, it is the building blocks of who you are and who you become. When you change what food means, you realize it is important to take in good food or real food, rather than processed crap. This can be aided by preparing your own meals, trying new foods and recipes, really putting love into your food, using "pretty" dishes, not using the same plates all the time, and keeping your food preparation and eating spaces clean and clear of clutter (this is HUGE!!). I know that sounds strange, but I promise that it helps a lot. When you learn to present food in a special way, you eat slower, enjoy it more, and respect it more.
9. Swap Sides. When you do go out to eat, choose healthier sides. Rather than mashed potatoes or fries, try a sweet potato, but make sure they don't add sugar or marshmallows!! If they offer a side salad, get that instead of your potato, and get the dressing (go for a light dressing, or even just a wedge of lemon!) on the side to reduce your calories by up to 140! Swap buttered corn for steamed broccoli or green beans. This alone will cut hundreds of calories from your meal.
10. Bread - Go whole grain and don't do dinner rolls. Dinner rolls just fill you up with 200 or more calories and you don't even have your plate in front of you yet. These rolls only increase your blood sugar, and even though they might fill your tummy, you will likely feel hungrier and eat more when your meal does come or stuff yourself until you are uncomfortable (we have this "finish your plate mentality" - read rule 5!). To avoid temptation, pass on the rolls right away - don't even let the server put them on your table. If you do want to eat before you meal arrives, ask for your salad first. When you do eat bread, swap it for whole grains. The whole grains take more time to digest and are more rich in fiber; this is 2 fold in benefits - fiber makes you feel full faster and prevents the sugars from entering your blood stream all at once. Still, limit bread intake to a piece of toast with breakfast a few times a week or an occasional sandwich. To prevent the bread from going bad when using less, put half the loaf in a freezer bag and freeze it!
2. Don't drink your calories - The easiest way to cut calories is to stop sipping them. No soda (an occasional diet won't kill you, but there are bad things about diet too). No fu-fu coffee drinks, no icees, sweet teas, or slushies. Stick to water (you can add lemon or lime juice to one or 2 glasses a day, too much is bad for your teeth, though), milk (coconut, almond, 1% are best) and the occasional protein shake or smoothie as a snack replacement. I also really enjoy a cup of coconut water with some pineapple juice and a lime squeezed into it - it is especially good for afternoon cravings.
3. Don't use plates that are more than 7 in. diameter (unless you are having a large salad). This is huge. We have been conditioned that more is better, so we want our plates to be full. A smaller plate can reduce your calorie intake by 30-50% according to the Small Plate Movement.
4. Cut your fast food trips in half or better. I was eating at crap places almost 8 meals a week due to total laziness. Now, I just have an occasional Taco or 2 from Taco Bell when we are out of town. Another option, too, is to make your fast food favorites at home. This way, you know what is in them, and you can make substitutions for healthier options (leaner meat, whole grains, less chemicals, etc.).
5. When eating out, order a size smaller than what you are used to (eventually working down to ordering the smallest size). If smaller sizes are not available, ask for a to-go box and split your entire order in half, saving it for later. This way, you'll have the food if you need it. Odds are, you won't need it in one sitting since portions have increased 35-65% over the last 80 years!
6. Similar to 5, don't take seconds. A tip I learned from a world champ kick boxer (one of my dad's best friends)- If you feel like you need seconds, make a plate with 1/2 of what you had the first time, cover it, and put it in the fridge. If you REALLY are hungry in an hour or so, heat it up.
7. Don't eat mindlessly. Times you are most susceptible for this are when you are sitting in front of the computer or TV. So, don't snack when you are on the sofa or in your office chair; keep the food out of those areas if you can, at least avoiding leaving food around the office or dragging an entire bag of chips in with you.
8. Opposite of 7, eat with purpose and value your food. What this means is that you begin to alter the meaning of food. Food is nourishment, it is sustainability, it is the building blocks of who you are and who you become. When you change what food means, you realize it is important to take in good food or real food, rather than processed crap. This can be aided by preparing your own meals, trying new foods and recipes, really putting love into your food, using "pretty" dishes, not using the same plates all the time, and keeping your food preparation and eating spaces clean and clear of clutter (this is HUGE!!). I know that sounds strange, but I promise that it helps a lot. When you learn to present food in a special way, you eat slower, enjoy it more, and respect it more.
9. Swap Sides. When you do go out to eat, choose healthier sides. Rather than mashed potatoes or fries, try a sweet potato, but make sure they don't add sugar or marshmallows!! If they offer a side salad, get that instead of your potato, and get the dressing (go for a light dressing, or even just a wedge of lemon!) on the side to reduce your calories by up to 140! Swap buttered corn for steamed broccoli or green beans. This alone will cut hundreds of calories from your meal.
10. Bread - Go whole grain and don't do dinner rolls. Dinner rolls just fill you up with 200 or more calories and you don't even have your plate in front of you yet. These rolls only increase your blood sugar, and even though they might fill your tummy, you will likely feel hungrier and eat more when your meal does come or stuff yourself until you are uncomfortable (we have this "finish your plate mentality" - read rule 5!). To avoid temptation, pass on the rolls right away - don't even let the server put them on your table. If you do want to eat before you meal arrives, ask for your salad first. When you do eat bread, swap it for whole grains. The whole grains take more time to digest and are more rich in fiber; this is 2 fold in benefits - fiber makes you feel full faster and prevents the sugars from entering your blood stream all at once. Still, limit bread intake to a piece of toast with breakfast a few times a week or an occasional sandwich. To prevent the bread from going bad when using less, put half the loaf in a freezer bag and freeze it!
Once you are ready to get more serious:
11. Calculate your calories!
Once you know what your calorie needs are, keep track of them. There are many great applications and computer programs to help with this. I personally like to use myfitnesspal.com, but I like the exchange program better (which I will talk about in a later blog).
12. Walk! - Walking is a really easy way to burn calories. A typical 45 min walk at a brisk pace can burn around 350 calories! However, new research suggests that the best time to walk is within 20 min of eating, and walk for about 15 minutes. The reasoning behind this is that you use the sugars you just ate before they have a chance to be stored as fat! Supposedly, this helps reduce your risk for diabetes. * However, it is not an excuse to eat more sugars!!
13. Work out -A good goal is to get in five days or 30-45 minute workouts a week. When you do not have time for a consecutive 45 minute stretch, so I do about 25 minutes on my break at work, and then I try to get in another 20-30 minutes before or after work. Really try to build those muscles. Muscles burn fat all day long. They fire up your metabolism, and you'll lose weight faster. Plus, you will be less likely to get basic injuries or suffer from chronic pain with proper exercise and stretching!
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