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1. Slow down when you eat.
It takes about 20 minutes for your stomach to tell your brain that you are full.

2. Write it down.

The best way to estimate how many calories you are eating is to write what you eat in a notebook.

3. Keep things even.

Every meal should be about the same amount of calories. For example, if you should be eating 1,800 calories a day, consume 500 calories for each meal and allot 300

calories for snacks in-between meals. This means you can NOT skip breakfast and make up the calories for dinner!

4. Do not confuse thirst with hunger.

When your body is asking you to rehydrate, you might mistake it for hunger cues. Stay hydrated!

5. Be prepared.

Make your lunch the night before. Have healthy snacks (such as Larabars, fruit, Greek yogurt, etc.) in your purse/car/office to avoid hitting up the vending machine.

6. Do not expect weight loss overnight.

It is a lot harder to lose weight than gain it! Aim for weight loss of 1-2 pounds per week tops. You have to burn off and/or reduce calorie intake by 3,500 calories to

lose a pound of fat. If you want to lose 1 pound per week, you need to eat 500 less calories per day or burn an additional 500 calories per day by exercising. Formula:

500 calories x 7 days = 3,500 calories = 1 pound of weight loss.

7. Change it up.

Avoid exercising and eating the same way all the time. Try a new exercise and a new recipe to keep from falling back into old habits.

8. Spacing between meals.

During the day, eat something every 3-4 hours. Allow yourself time to eat and remember that healthy snacks between meals is OK. Keep that metabolism going!

9. Get more rest.

Seven to eight hours of sleep per night will help keep your eating schedule consistent.

10. Enlist others to participate!

Motivate one another and share success stories!

posted about 7 years ago

Great tips, thanks!

posted almost 7 years ago
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