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1. Drink MORE water. Water flushes out toxins and will make you feel fuller.
2. Cut out ALL sodas. Even diet ones. Drink water instead.
3. Eat fresh fruit instead of fruit juices filled with sugars
4. Every morning when you wake up drink 1 glass of water immediately
5. Increase your fiber intake
6. Include watermelons and other water filled fruits
7. Before every meal drink a glass of water. It will help in eating less
8. Eat lots of vegetables - broccoli, cauliflower, spinach etc.
9. DO NOT eat until you're full. Eat till you're 80% full
10. Use a smaller plate. It will trick the mind into thinking you are getting more
11. If you snack in between meals snack on nuts, celery, or other veggies
12. Stick to black tea/coffee. Tea over coffee
13. Cut out the fried foods. Big NO NO
14. Do not skip meals
15. Eat 4-6 smaller meals per day versus 3 big ones
16. Try to eat your breakfast within 45 mins of waking up
17. Choose fresh vegetables over cooked or can
18. Establish an eating schedule and try to stick to it
19. Drink wine instead of beer
20. Choose white meat over read meat. Fish, fowl and chicken is better than beef and pork
21. Use the stairs instead of the elevator
22. Find something you like to do 3 times per week - walking, dancing etc.
23. Keep a journal of your progress
24. Set a goal
25. Follow the 90/10 rule - Watch what you eat 90% of the time and the other 10% won't matter
26. Set your expectations correctly - Set small short term and long term goals
27. Try not to eat 1 hour before bed
28. Get at least 7-8 hours sleep each night
29. Add garlic and onions to your meals
30. Make your lunch at home
31. Avoid Trans-fats
32. Turn off your tv when eating. You eat more when your tv is on
33. When craving carbs eat an apple instead
34. When in the supermarket stick to the outer aisles
35. Buy a pedometer and walk 10,000 per day. Most don't
36. Avoid the gravy
37. Buy tuna with water not oil
38. Carrots and humus are a great snack when you're hungry
39. If eating pizza choose the veggie
40. Weigh yourself regularly
41. Eat slower don't eat so fast you don't know when you're full
42. Roast or grill meat
43. Buy a calorie book to learn what's in your food
44. Take your vitamins
45. Bring a shopping list to the store. Get it and get out
46. Start reading food labels
47. Chew sugarless gum
48. Use chicken or beef stock to stir fry instead of oil
49. Stuff a large capsicum with minced meat, chicken or fish and bake in the oven. Lovely and low fat.
50. Choose whole wheat pasta instead of white pasta.
51. Eat a couple of squares of dark chocolate when you feel that you must have something nice and sweet.
52. Book a good low fat cookery book and try out new recipes so you don't get bored with the same meals all the time.
53. Drive a different route to work if you are tempted by fast food
54. Find someone to workout with
55. Plan your meals every Sunday night
56. Use more vinegar in your food
57. Take a multivitamin
58. Get some fish oil high in EPA/DHA
59. Learn portion control
60. Set an alarm for eating or snack time
61. Ignore your BMI it isn't a good indicator
62. Do not workout if your sick
63. Constantly vary your exercise
64. Drink green tea
65. Salsa is one of the best condiments
66. Eat wild pacific salmon
67. Quit smoking
68. Stick to chicken, eggs and fish for your protein
69. Forget gimmicks and stick to something that allows you to lose weight consistently
70. If you can afford it find a personal trainer or nutritionist
71. Take Responsibility and realize you are only FAT because you CHOOSE to be!
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