1. Eat six meals a day:
To lose weight and change your shape, you have to raise your metabolic rate to burn more calories, even when you`re not exercising. By eating 3 meals and 3 healthy snacks throughout the day, you’ll stay satisfied and free of cravings, while avoiding the daily metabolic highs and lows that make you likely to overeat
2. Use your blender:
The blender is a power tool to help you create a leaner body. Smoothies - blended mixtures of milk, low-fat yogurt, whey powder, ice and other good stuff- can serve as meal substitutions and potent snacks
3. Know what to drink:
Okay, so water isn`t the most exciting beverage, but drinking about eight glasses of it a day helps you stay hydrated and satiated. Many times we misinterpret thirst as hunger therefore tend to overeat. Other than water, the best drinks you can have are low-fat milk and green tea
4. Focus on eating healthy:
Incorporate two to three of the above mentioned foods into each of your three meals, and at least one of them into each of your three snacks. Diversify your food at every meal to get a combination of protein carbs, and fat. Make sure you sneak a little bit of protein into each snack
5. Stop counting:
Though calorie burning is paramount to losing fat, calorie counting can be tedious and discouraging. The great news is that when you focus on eating healthy you don`t have to focus on counting calories. Eating often enough and with enough nutritional diversity, you`ll stay satisfied longer and avoid blood-sugar surges that can cause you to overeat
6. For one meal a week, forget the other five principles:
Take one meal during the week and forget about good carbs and good fats, eat pizza, Buffalo wings, or whatever it is that you miss the most. Have it, savour it, and then be your better self for another week. The point is to control your diet by planning your weekly cheat meal ahead of time. If you schedule it, you`ll stick to it
7. Turn off the TV:
Research has shown that people that do not eat in front of the TV eat less since their visual memory contributes to the feeling of fullness
8. Chew slower:
It takes your stomach 20 minutes to realize it’s full
9. No carbs after 3 pm:
Carbs take the longest for your stomach to digest and you`re metabolic rate slows down as you approach night time. Eating carbs early in the day will allow adequate time for proper digestion and utilization of the energy rather than storage of it
10. Keep track of what you eat:
Mentaly noting what you eat thoughout the day allows you to reflect on what foods you're not eating enough of and what foods should you cut down on.
