Drink water all day and at every meal - Drink water, and yes, only water. Water flushes toxins out of your body which will make you feel healthier. Drinking water all day will also keep you full between meals. During meals, drink as much water as you can as it will fill up your stomach and cause you to eat less. Every time you go to the bathroom your urine should be clear. I personally drink between 2.5 and 3.5 gallons of water a day. If you need a little flavor use plain decaffeinated green tea as it is a natural fat burner.
Eat slowly- Studies have shown that it takes about 20 minutes for your body to realize its full. Don’t scarf down your food unless you want to be left feeling bloated and sick. Take at least half an hour to eat.
Use sugar substitutes- As I have mentioned before, sugar is the enemy. I strongly advocate that sugar is terrible as it is a very dense source of empty calories which have no nutritional value and will not fill you up. Instead of going for sugar to put in your coffee or tea or use as a topping, use an artificial sweetener such as Splenda or Truvia (Stevia) this is an all natural sweeter derived from a plant. When I want something sweet I make cup of tea and put it in the blender with some ice and make a an icee then add a good tablespoon or two of Truvia.
Eat protein and fiber- Protein is the most filling of macro nutrients and it also burns calories as it is being digested ( WIN! ). Fiber is also a great choice because it is so filling and you absorb almost no calories from it. Eat lean meats and plenty of green veggies at your meals to fill you up.
Go easy on the salt- Salt holds onto water and can make you bloated and retain excess water weight which can add lbs onto the scale.
Eat 5-7 small meals a day- Although there is a lot of controversy on this subject I strongly believe that eating 5-7 small meals a day which all contain a good source of protein spaced 3 hours apart will burn more calories and keep you fuller throughout the day.
Eat spicy foods- Studies have shown that eating spicy foods can increase metabolic activity therefore increasing the total number of calories burned. Give them a try if your body can tolerate spicy foods.
Hit the gym and hit it hard- Weight lifting and high intensity cardio are great for burning body fat as they burn an enormous amount of calories in a short period of time. It is also a fact that these activities raise metabolic activity for multiple hours after they are completed, therefore burning more calories.
Gradually taper down your meals- your body naturally burns more calories during the morning so go ahead and eat a big breakfast and a smaller last meal but always be sure to fill yourself up and be satisfied.
Practice will power- Tell yourself you are going to eat at a certain time and prepare your meal. After your meal is sitting in front of you don’t eat it for 5-15 minutes. This exercise has helped me with will power and controlling my urges to eat.
FIND A MOTIVE- This is what is going to decide if you lose weight or not. This motive must be strong enough for you to use it to convince yourself that the hell you are putting yourself through is worth it. Tell yourself whatever it takes. For example, my family needs me and I know that eating in an unhealthy way won't keep me around any longer, think about anyone who has ever been cruel to you about your weight, think about someone you want to be involved with and lose the weight in order to be with them.
These may sound like terrible things to tell yourself but I know how hard it is to say no to yourself when all you want to do is eat and that is why your motive must be strong. I owe my weight loss to my girlfriend. For 4 years we were best friends and all I wanted was to date her. And year after year I watched her date jerks and I finally decided that I would never be able to date her if I didn’t lose weight and that if I did I would never have to see her cry about a bad boyfriend again.
Once again please leave a comment asking questions and giving suggestions on what you would like me to write about in future posts.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.
(images taken from google images)