1.Keep a journal:
the most proven method for helping you change old habits into new healthier ones.
2. Plan ahead: this will make all the difference when you come in for dinner. Instead of grabbing whatever is available, you'll already have a plan and know ahead of time what healthy foods you plan to eat.
3.Consult an expert: seek the advice of licensed or registered dietitian to help you create a lifestyle plan, rather than a diet that you go on to go off.
4.Carry food with you: getting caught without food will sabotage your diet faster than you can say "vending machine". Successful dieters carry a backpack of food with them stuffed with a bottle of water, fresh fruit, dried fruit and nuts, yogurt, turkey jerky, and a protein drink.
5. Drink more water: it will help control your appetite, not to mention the health benefits of flushing newly released toxins out of your body as you burn up fat.
6. When you think "hungry", are you really thirsty instead?: we often mistake thirst for hunger. Drink first, if you still are hungry then go ahead and eat.
7. Avoid high fructose corn syrup: by avoiding this single ingredient you will eliminate most of the junk food and beverages that are keeping your saddle bags hanging on tight.
8. Limit added sugar: too much sugar makes you a fat-builder, not a fat-burner. Limit all added sugar in your diet to 4 to 6 teaspoons per day.
9. If you use a non-nutritive sweetener, choose Stevia Plus: It contains fructo-oligosaccharides that are actually good for your gastrointestinal tract.
10. Always combine carbohydrates with protein and/or fat: this will slow down absorption and keep blood sugar and insulin levels on target for weight loss.
11.Eat 5 fish meals each week: an excellent source of protein, fish is lower in calories and high in omega-3 fats that support fat-burning, especially around your abs.
12. Eat whole grains: by replacing all refined cereals, flours and grains with whole grains you'll keep your insulin levels in balance, and fill yourself up with great nutrients and fiber to help control your appetite and slow absorption of total fat.
13.Limit grains to 3 servings per day: this leaves enough room for fruits and vegetables, yet doesn't put you in the red zone of your carbohydrate intake.
14.Drink milk: and yogurt and cheese to consume healthy amounts of calcium. Calcium consumption from dairy products has been shown to help with weight loss and weight control.
15.Use whey protein: it's hard for most women to get in enough protein, especially right after your workout when you most need it. Whey protein gives you an abundance of the amino acids necessary for rapid recovery, so that you can get to your next day's workout full of energy.
16.Say soy, please: soy protein helps you hang onto your muscle tissue as you burn fat, and soy fiber helps reduce total fat absorption. Edamame is your most ideal choice.
17.Choose lean meats: by choosing the leanest cuts of meat you will cut down on your fat and calories, and help your heart at the same time. These include sirloin, tenderloin, eye of round, top round, top loin and round tip.
18.Add ground flax seed or oil to your diet: the alpha-linolenic acid converts to omega-3 in your body. It helps burn fat and avoid depression.
19.Take a walk: instead of a snack.
20.Turn off the TV: The temptation to sit still and eat is too great. Get up and get moving.
