We’ve all had friends who can eat anyone out of house and home without putting on an ounce of fat on their already fit and trim body. Some of us may have actually been that type of person in our youth when we were able to burn off fat and calories through intense sporting activities. Of course, depending on our body type and physical activity level right now, we may be in a position to reminisce about the old days, but find it very difficult to get back into that kind of physical condition.
Well, everyone who has been in that position must eventually make a choice about their future course of action. This usually means increasing our activity level while watching our food intake to ensure proper balance for our current physical condition. I’m going to cover quite a few tips to help you reach your goal weight with the least amount of suffering.
You may not be able to get down to your ideal high school weight in three weeks, but you can certainly take control of your waistline and get back into shape with the following tips outlined below. Anyone who has been on a weight loss journey knows that it’s no picnic (pardon the pun) but having a set of strategies in place can lead to lasting success.
Here are 38 ways to stay accountable for losing weight during your weight loss journey:
One: Stay On Track by Using a Tape Measure as Your Guide
Make the tape measure, your best friend during your weight loss journey. Measure your waistline, chest, hips and thighs as well as calves. Record your progress on a weekly basis in your journal. Remember that muscle takes up less volume than fat, therefore the scale may not be the best indicator of true weight loss. Your waistline may shrink while the scale remains the same, especially if you’re working out regularly.
Two: Always Use the Scale at the Same Time
Bathroom scales are notorious for being inconsistent because the body never actually weighs the same throughout any given day. The most ideal time to weigh in is upon waking. Your body is in a state of dehydration at this point as well as in a state of fasting. This allows you to eliminate some of the major interference that causes weight fluctuation.
Three: Create a Food Diary and Use It Consistently
When this tip is mentioned, people usually cringe because of the perceived “work” involved in recording daily food consumption. For some reason scribbling down this bit of information seems like torture or being dragged to the confession booth. If you have a smart phone handy, there are two useful apps that can make this less of a drudgery and perhaps more fun. Take a picture of everything that you eat on your smart phone’s camera function. Use the handy recorder to dictate a description of your food.
Four: Control Your Daily Food Intake by Planning Ahead
Plan your meals in advance. Detailing your meal plan and sticking to, it allows you to increase your awareness of what you’re eating from day-to-day. There are plenty of good meal plans available, whether you are a person who likes variety or one who prefers eating the same foods. Meal plans help you track your progress more easily.
Five: Shop from the Perimeter of the Grocery Store
You can gain better control of your shopping list by starting with the outer rim of your grocery store. This is where you’ll generally find the healthiest options from fruits and vegetables to help the protein sources. The inner aisles traditionally hold the process and packaged goods. Sticking to the outer rim also helps to cut your shopping down tremendously.
Six: Stock the Fridge and Pantry with Healthy Choices
Fill the pantry with healthy nuts, legumes, low glycemic grains and minimally processed food items. Keep a lot of fresh fruits and vegetables in the fridge. Stock the freezer with frozen vegetables, berries and meats. Take some time each week to make meals that can be frozen for later consumption.
Seven: Make Fast Food from the Kitchen
Prepping ahead of time allows you to have fast food at your convenience. Make your own healthy burger patties and freeze them for later. Make your own sweet potato fries in the oven and whip up a berry flavored protein shake. A crock pot, a steamer and a pressure cooker should be standard equipment for healthy cooking at home. Learn how to make healthy meals in as little as 12 minutes.
Eight: Sneak As Many Vegetables in Your Meals As You Can
The dietary guidelines promoted by the USDA recommend 5 to 13 servings of fruits and vegetables per day. You can get quite a bit of your servings throughout the day by eating and drinking your vegetables. Avoid fruit juices and stick to vegetable juices spiked with fresh citrus and berries. There are plenty of recipes for fresh green smoothies available on the Internet.
Nine: Pack In the Protein
Be sure to research your particular daily protein requirement. This will go a long way to keeping you healthy and fit as you lose weight. Successfully meeting your daily protein requirement also helps to stave off cravings. Try the handy protein calculator on this website to get an accurate account of your daily needs.
10: Strategic Cooking For Weight Loss
Duplicate high calorie recipes with smart, healthy substitutions. Use healthy oils, sprays, and or even a wok to make healthy alternatives. Ditch the deep fryer and use the oven broiler instead.
11: Take Some Time to Toss Out the Junk Food
You wouldn’t keep heroin around if you are a drug addict trying to kick the habit. Making the commitment to a healthier, slimmer you require kicking the junk food habit as well. That means it’s time to say goodbye to the family size pack of Oreos in the pantry. Don’t eat it! Dump it! Replace them with healthy snacks; seeds, nuts and other healthy snacks.
12: Have a Snack before Dinner
Remember when your parents told you to avoid snacking before dinner because it would ruin your appetite? This is the time to break those rules! Eating a handful of nuts, a small serving of yogurt or small fruit can help you curb your appetite for supersized meals.
13: Eat More Snacks!
Athletes and bodybuilders graze throughout the day; eating five or more small meals. The science of weight loss has demonstrated that eating far below your daily caloric requirement can lead to metabolic syndrome. Eating too few calories throughout the day can lead to a lowering of your metabolism. It is more important to maintain your blood sugar levels by eating small amounts every three hours than to have one large meal a day.
14: Smaller Is Better
Quite a few successful dieters have taken to using a small Super Bowl or plate (8 to 10 inches in diameter) for their meals. They have reported feeling fuller after each meal because the brain associates a full plate with feeling satisfied.
15: Get More Fiber into Your Meals
Vegetables and legumes help you to feel fuller while staving off hunger. You can eat a greater volume of these foods without packing on the calories. This is the perfect way to eat like a cow without looking like one.
16: Time to Give Into Your Cravings
Want to avoid binging and fallen off the wagon? Have a cheap day once a week to reset your metabolism and avoid metabolic syndrome. Researchers have reported that subjects who follow a regimented cheat day are less likely to suffer from the yo-yo dieting syndrome. They are also more likely to return to a diet after a lapse.
17: Drink More Green Tea Every Day
One of the most beneficial tips for fat loss is the daily consumption of green tea. The Camellia sinensis plant contains lots of polyphenols. The main fat burning ingredient is flavanols or the catechins in green tea are epicatechin, epicatechin-3-gallate, epigallocatechin and epigallocatechin. These are the chemicals that help the fat burning process.
18: Be Sure To Have Your Gold Pants Ready
What if you people who have reached their goal weight and maintain it have attributed their success to their goal pants. Whether it’s your brand-new skinny jeans or the outfit you wore in high school, having an item of clothing that matches your goal weight is a great incentive and constant reminder.
19: Partner Up For Success
Share workout and diet goals with a partner. Getting into friendly competition and work together to stay on track and motivated. Peer pressure and will often help to push or inspire people to greater success. You can reward each other for hitting milestones along the way.
20: Work With a Fitness Planner and a Meal Planner
Develop personalized programs for eating and working out by using technology. There are quite a few fitness and meal planners available online and as smart phone apps. Most have video and step-by-step instructions included. Try the 1800 Calorie Fat Burning Program for maximum results.
21: Mobile Apps Do the Work for Fitness and Weight Loss
Track your progress for fitness and fat loss using your smart phone or tablet. Choose from a variety of step-by-step workout videos available on Windows, iPhone or Android models.
22: Obtain and Use a Handy Shopping List
There are apps available to build your own shopping list that can be used over and over. Even if you simply write it on a notepad this practice goes a long way to helping you avoid impulse purchases while sticking to your program. Apps that include a calorie and carb tracker as well as a meal planner can come in handy.
23: Use a Dining Guide for Easy Reference
Whether you keep the handy pocket reference guide or smart phone app, there are plenty of dining out guides for maintaining your eating program. Be sure to get familiar with the ingredients for your favorite restaurant foods.
24: Have Your Favorite Mix Tapes Handy
Okay, cassettes may be a thing of the past, but having your favorite workout playlists help to keep you motivated and in the right frame of mind. Whether you’re walking or working out in the gym, find the audio that fits your style.
25: Focus On the Big Picture
Although you may set a specific goal for burning fat and getting fit remember that you are in it for the long haul. Set specific milestones along the way to your primary goal, but remember to establish the lifestyle that you will need to maintain your objectives. You are in the process of building habits for lifetime health and fitness.
These 25 tips are just the beginning. There will be plenty of progress and setbacks along the way. Some people start off very slowly, seeing very little progress in the beginning. Forget about the image you see in the mirror or the numbers on the scale when you begin your journey. Focus on the first 90 days and have patients. Keep a journal of your adventure and remember that you are in it for the long haul.