use smaller plates

The Lazy Girl's Guide to Losing Weight
  1. Always start a meal with a glass of water: You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
  2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
  3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.
  4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you’re not tempted to go back for seconds.
  5. Move more: Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
  6. Don’t drink your calories: It’s a common reason why you’re not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients likecucumber, lemon, or mint in order to save on important calories.
  7. Don’t go hungry too long: A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
  8. Snack on high-protein, high-fiber foods: When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these150-calorie snacks will surely hit the spot.
  9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
  10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.

Source

anonymous asked:

I want to lose weight and get that slim thick body but idk how

Girl don’t we all.

1. Increase your protein intake, and lower your carb intake. Some high protein, low complex carb snack ideas that are actually tasty:
*ham/turkey and cheese rollups
*apples and pb
*strawberries and pb
*berries dipped in yogurt (frozen)
*banana and pb (can also be frozen)
*turkey jerky
*tuna/egg salad with multigrain crackers
*grapes dipped in yogurt (frozen)
*frozen grapes (taste like candy)

2. Drink ya fuckin water. Cut out anything that isnt water or milk. Don’t drink your calories.

3. Use smaller plates/bowls so you take smaller portions

4. Eat a big breakfast, and have at least three meals a day.

5. Have a cheat day every week or two for tasty treats.

6. Exercise hoe💪 To lose weight and build muscle, do weight-bearing exercises like squats, pushups, situps, lunges, planks, pullups, crunches, etc. To keep your heart healthy and make sure you don’t get tired from exercising so easily, do cardo exercises like running, walking, jogging, jumping jacks, jump rope, etc. DO A MIX OF WEIGHTS AND CARDIO FOR FULL BODY HEALTH AND MAXIMUM WEIGHT LOSS; DO NOT IGNORE ONE FOR THE OTHER.

7. A lot of people will tell you you can’t target weight loss to certain areas, and they’re right to an extent; what you CAN do is build specific muscles in certain areas to ensure less fat buildup and quicker fat use in those areas.

8. For your waist and abs: crunches, sit ups, planks, side planks, and side leans (hold a weight in one arm, have your arm resting on your hip. Slowly lean laterally towards the side with the weight, and then slowly bring yourself back up)

9. For dat ass: squats, lunges, jumping jacks, planks, walking, jogging, running, burpees

10. For legs: squats, lunges, jumping jacks, planks, wall sits, walking, jogging, running, calf raises, burpees

11. For arms and chest: pull ups, push ups, planks, side planks, bicep and tricep curls, deadlift

12. For back: pull ups, push ups, planks, sit ups, deadlift, burpees

13. Stretch before and after each workout, and stay hydrated.

14. Have at least one rest day per week.

15. Never go grocery shopping while hungry. You’ll be less likely to buy junk food, and it’ll save you some money.

16. Have a bomb ass playlist to workout to, and switch up songs with every couple of weeks so you don’t get bored.

17. Switch up your workout routine every 3 months or so, to avoid your body plateuing (this is when your body gets used to the exercises and stops losing weight so fast).

18. Have patience. Weight loss and health takes *time*

Good luck sis, love thyself regardless of what weight you are or how you look. Be the best that you can be💖

Pro Ana Weight Loss Tips and Tricks

1. Drink one glass of water every hour. It will make you feel full.
2. Drink ice cold water. Your body will burn calories just getting the water to a normal temperature to digest. Also it is great for your complexion.
3. Drink 3 cups of green tea daily. It will help boost your metabolism, plus its anti-oxidants make your skin look great.
4. Take vitamins daily. Do not take vitamins on an empty stomache, otherwise they have nothing to catalyze with.
5. Eat ice or gum when hungry. This will make your body think it had food without the calories.
6. Do aerobics until you want to faint.
7. Eat spicy foods. They raise your metabolism.
8. Take cold showers because your body will burn calories to heat you back up.
9. DON’T take laxatives. They don’t help you to lose weight.
10. DON’T use diruretics. They only dehydrate you.
11. Brush your teeth constantly so you won’t be tempted to eat afterwards.
12. Weat a rubberband around your wrist. Snap it when you want to eat.
13. Clean something gross (toilet, litter box, boyfriend’s closet) when you want to eat. You will not want to eat after cleaning a litter box.
14. Keep your hair in good condition so no one will suspect anything.
15. Get a job so you’ll have to work through meal times.
16. Exercise twice the amount of calories eaten.
17. Use smaller plates and utensils so it seems like you ate more.
18. Chew eat bite of food thoroughly and then take a sip of water between bites. You will feel full quicker and will not eat as much.
19. Say you are going to eat at a friend’s house and instead go for a walk. You will be burning calories instead of taking them in.
20. Buy clothes that you can’t fit into and hang them wear you can see them. This will motivate you to lose weight to fit into them.
21. Sleep at least six hours a day. If you get less than six this can lower your metabolism by 15%.
22. If you start to feel hungry do situps or punch yourself in the stomach. You will not feel hungry anymore.
23. Pamper yourself! Give yourself a facial, paint your nails, anything to make you feel pretty.
24. Make yourself a snack, but instead of eating it throw it away. Leave the dirty dishes whereyour parents can find them. They will think you ate.
25. Prepare a list of excuses as to why you can’t eat - You’re sick, you’re a vegetarian, allergic, etc. You’d be amazed at how many good excuses there are.
26. Get out of your house! If you’re not sitting around then people can’t start shit with you about not eating.
27. Join a pro-ana group or start your own website. Anything that will keep you motivated.
28. Make an ANA scrapbook with pics of skinny models. Right down all the reasons you want to lose weight. Keep track of everything you eat. Look at it daily for thinsperation.
29. Keep good posture, burns 10% more calories when you sit up straight.
30. Instead of food, buy something else, a new shirt, flowers, jewelrey etc.
31. Make a list of all the “bad” foods that you crave and tend to binge on. Each day, pick one to take out of your diet that you absolutely, no matter what, cannot eat again. Take one off the list each day until there are no more bad foods you can have.
32. Avoid alcohol! A shot of liquor has 100-120 calories, a glass of wine has 80 calories, a lite beer has 110-120 calories, and a regular beer has 140-170 calories.
33. Never eat anything bigger than about a cup, your stomach will expand and then you’ll get hungry more.
34. Eat in front of a mirror naked. See how much you can eat then!
35. The smell of coffee is suppose to supress appetite.
36. Wear perfectly applied lip gloss. It makes you more aware of what’s going in your mouth. Also, flavored ones help with cravings.
37. Have 6 small meals a day. Take 2 apples, and split them so you can make 6 meals out of them. That way your body will be tricked into thinking it’s eating more.
38. Low calorie hot chocolate curbs chocolate cravings, and makes you feel full.
39. Take anti-heartburn pills if you’re really hungry. They nuetralize the acid that builds and makes you hungry.
40. Take a picture of yourself wearing a bathing suit or something equally revealing, look at it when you want to eat.
41. It takes 20 minutes for the brain to realize the stomach is full.
42. When you get hunger pains curl into a ball, it makes them go away.
43. If you’re a smoker and hungry, light up a cigarette. It curbs your appetite.
44. Eat lots of fiber. It makes you feel full and takes fat with it out of your body. The natural cleansing helps improve both your energy level and overall feeling of wellness.
45. Before you dig into that cake, bag of chips, candy, or whatever, take a deep breath and count to 100. Usually by the time you get to 100 you will have convinced yourself that you don’t really want it.
46. When you’re hungry chug 2 glasses (or how many you need) of straight water. It’ll make you so full and nauseous you will have completely lost your appetite.
47. Celery actually burns calories. Every hour eat a stalk of it. Not only will it fill you up, but it will also get your metabolism kickin’.
48. Weigh yourslef before and after every time you eat. Not only will it eliminate unnecessary eating, but it will make you want to eat less when you see the numbers creep up.
49. Read the nutritional information. Remember, fat-free does not mean calorie-free. Also keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.
50. Don’t eat a lot at once. Spread your food throughout the day. This will help to avoid binging and keep your metabolism going.
51. If you like to drink alcohol, you’ll like this. Make a rule: You can only drink every time you lose 2lbs. So, if you lose 4lbs a week, you can drink Friday and Saturday night. However, if you only lose 2lbs a week, you only get to drink one night.
52. Do not eat in front of the computer or TV. This distracts you from recognizing you’re full.
53. Save the money you would have spent on that meal in a jar. Save it in a bottle instead and watch it grow.
54. Stay away from Slim-fast and other so-called “healthy” candy bars and shakes… one look at the nutition facts will tell you why. With all the carbs and excess calories you may as well go eat a freakin pie or something. Not to mention the rediculous prices… save yourself the money, and the calories.
55. Instead of buying food, buy yourself flowers. Food is depressing, but flowers make you happy.
56. When having cravings drink a couple glasses of water with slices of lemons and count to 100 and it should go away.
57. Eating 100 cals 4 times a day is better than eating a 400 cal meal.
58. An occasional binge doesn’t hurt, in fact it’s quite beneficial if you have reached a plateau (stopped losing weight). Your body will think you have stopped starving yourself, and you will drop at least a pound overnight! Just don’t binge too regularly!
59. Someone told me that if you take a pure cold bath for 15-30 min and lower your body temp, your body burns around 200 cals for every degree it has to raise itself to reach a normal body temperture. This person tried it, a 30 min bath lowered their temp about 3-4 degrees

Tips

Sit there, cut all your food up, push it around your plate, if the tv is on, watch it, if it isn’t, talk a lot, drink a lot of water, put your fork down, pick it up, repeat, have a napkin on your lap and when no ones looking, flick food onto it, then when you get up, slip it into your pocket and dispose of it later, chew your food up a lot so it looks like you’re eating a lot, get small portions, if they ask, tell them you’ll get some later, then don’t, be the last to the table, the last to get your food, and the last to leave the table, go to the bathroom in the middle of it and hang out there for a while to kill some time, use smaller plates and put all your food on it at once so it looks like there’s more on your plate, put some food on your fork and move it around while you talk, almost put some food in your mouth then say something, repeat so it looks like you eat.


If it’s something warm, eat the veggies and other cold low-cal things first. Then complain that the food is too cold and go heat it up in the microwave, then throw it away and say you ate it in the kitchen so it wouldn’t cool down again.


Have a napkin and a glass of water(or just make it look like a glass of liquid) and it needs to be a non translucent cup!
1. With the napkin, put the food in your mouth and chew like you generally would, then wipe your mouth with the napkin, spitting out the food in the napkin.
2. Or with a cup, make it look like your taking a drink after every bite, and spit out your food into it. Personally I like the cup way better, because when your cup is getting too full, you can always leave the room to dump it out and say that your getting a refill!


make it look like you’re eating very often. Walk past your parent’s room while rustling through a bag of chips. Have a bag of popcorn beside you while watching tv on the couch. Randomly pretend to chew and when someone asks you what you’re eating, make up something. “Oh, I just ate a pb&j because I was kind of hungry.” This will help keep them off of your case at dinner. 

Ana tips and tricks

Pro Ana Weight Loss Tips and Tricks
1. Drink one glass of water every hour. It will make you feel full.
2. Drink ice cold water. Your body will burn calories just getting the water to a normal temperature to digest. Also it is great for your complexion.
3. Drink 3 cups of green tea daily. It will help boost your metabolism, plus its anti-oxidants make your skin look great.
4. Take vitamins daily. Do not take vitamins on an empty stomache, otherwise they have nothing to catalyze with.
5. Eat ice or gum when hungry. This will make your body think it had food without the calories.
6. Do aerobics until you want to faint.
7. Eat spicy foods. They raise your metabolism.
8. Take cold showers because your body will burn calories to heat you back up.
9. DON’T take laxatives. They don’t help you to lose weight.
10. DON’T use diruretics. They only dehydrate you.
11. Brush your teeth constantly so you won’t be tempted to eat afterwards.
12. Weat a rubberband around your wrist. Snap it when you want to eat.
13. Clean something gross (toilet, litter box, boyfriend’s closet) when you want to eat. You will not want to eat after cleaning a litter box.
14. Keep your hair in good condition so no one will suspect anything.
15. Get a job so you’ll have to work through meal times.
16. Exercise twice the amount of calories eaten.
17. Use smaller plates and utensils so it seems like you ate more.
18. Chew eat bite of food thoroughly and then take a sip of water between bites. You will feel full quicker and will not eat as much.
19. Say you are going to eat at a friend’s house and instead go for a walk. You will be burning calories instead of taking them in.
20. Buy clothes that you can’t fit into and hang them wear you can see them. This will motivate you to lose weight to fit into them.
21. Sleep at least six hours a day. If you get less than six this can lower your metabolism by 15%.
22. If you start to feel hungry do situps or punch yourself in the stomach. You will not feel hungry anymore.
23. Pamper yourself! Give yourself a facial, paint your nails, anything to make you feel pretty.
24. Make yourself a snack, but instead of eating it throw it away. Leave the dirty dishes whereyour parents can find them. They will think you ate.
25. Prepare a list of excuses as to why you can’t eat - You’re sick, you’re a vegetarian, allergic, etc. You’d be amazed at how many good excuses there are.
26. Get out of your house! If you’re not sitting around then people can’t start shit with you about not eating.
27. Join a pro-ana group or start your own website. Anything that will keep you motivated.
28. Make an ANA scrapbook with pics of skinny models. Right down all the reasons you want to lose weight. Keep track of everything you eat. Look at it daily for thinsperation.
29. Keep good posture, burns 10% more calories when you sit up straight.
30. Instead of food, buy something else, a new shirt, flowers, jewelrey etc.
31. Make a list of all the “bad” foods that you crave and tend to binge on. Each day, pick one to take out of your diet that you absolutely, no matter what, cannot eat again. Take one off the list each day until there are no more bad foods you can have.
32. Avoid alcohol! A shot of liquor has 100-120 calories, a glass of wine has 80 calories, a lite beer has 110-120 calories, and a regular beer has 140-170 calories.
33. Never eat anything bigger than about a cup, your stomach will expand and then you’ll get hungry more.
34. Eat in front of a mirror naked. See how much you can eat then!
35. The smell of coffee is suppose to supress appetite.
36. Wear perfectly applied lip gloss. It makes you more aware of what’s going in your mouth. Also, flavored ones help with cravings.
37. Have 6 small meals a day. Take 2 apples, and split them so you can make 6 meals out of them. That way your body will be tricked into thinking it’s eating more.
38. Low calorie hot chocolate curbs chocolate cravings, and makes you feel full.
39. Take anti-heartburn pills if you’re really hungry. They nuetralize the acid that builds and makes you hungry.
40. Take a picture of yourself wearing a bathing suit or something equally revealing, look at it when you want to eat.
41. It takes 20 minutes for the brain to realize the stomach is full.
42. When you get hunger pains curl into a ball, it makes them go away.
43. If you’re a smoker and hungry, light up a cigarette. It curbs your appetite.
44. Eat lots of fiber. It makes you feel full and takes fat with it out of your body. The natural cleansing helps improve both your energy level and overall feeling of wellness.
45. Before you dig into that cake, bag of chips, candy, or whatever, take a deep breath and count to 100. Usually by the time you get to 100 you will have convinced yourself that you don’t really want it.
46. When you’re hungry chug 2 glasses (or how many you need) of straight water. It’ll make you so full and nauseous you will have completely lost your appetite.
47. Celery actually burns calories. Every hour eat a stalk of it. Not only will it fill you up, but it will also get your metabolism kickin’.
48. Weigh yourslef before and after every time you eat. Not only will it eliminate unnecessary eating, but it will make you want to eat less when you see the numbers creep up.
49. Read the nutritional information. Remember, fat-free does not mean calorie-free. Also keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.
50. Don’t eat a lot at once. Spread your food throughout the day. This will help to avoid binging and keep your metabolism going.
51. If you like to drink alcohol, you’ll like this. Make a rule: You can only drink every time you lose 2lbs. So, if you lose 4lbs a week, you can drink Friday and Saturday night. However, if you only lose 2lbs a week, you only get to drink one night.
52. Do not eat in front of the computer or TV. This distracts you from recognizing you’re full.
53. Save the money you would have spent on that meal in a jar. Save it in a bottle instead and watch it grow.
54. Stay away from Slim-fast and other so-called “healthy” candy bars and shakes… one look at the nutition facts will tell you why. With all the carbs and excess calories you may as well go eat a freakin pie or something. Not to mention the rediculous prices… save yourself the money, and the calories.
55. Instead of buying food, buy yourself flowers. Food is depressing, but flowers make you happy.
56. When having cravings drink a couple glasses of water with slices of lemons and count to 100 and it should go away.
57. Eating 100 cals 4 times a day is better than eating a 400 cal meal.
58. An occasional binge doesn’t hurt, in fact it’s quite beneficial if you have reached a plateau (stopped losing weight). Your body will think you have stopped starving yourself, and you will drop at least a pound overnight! Just don’t binge too regularly!
59. Someone told me that if you take a pure cold bath for 15-30 min and lower your body temp, your body burns around 200 cals for every degree it has to raise itself to reach a normal body temperture. This person tried it, a 30 min bath lowered their temp about 3-4 degrees

anonymous asked:

Hey! So I'm like 190lbs and like 5'8 but I'm pretty active. And already don't eat junk. I'm finding it kinda hard to lose weight and am wondering if you know any good ways to maybe kickstart my weight loss or anything that could help me more? Thanks!

-Try changing up your eating habits -Drink more fluids -Different exercise routines -Change the time you exercise at -green tea Eat with your non-dominant hand or use chop sticks. This will help you to slow down your eating and take smaller bites. Both of these are correlated with less intake of food and ultimately weight loss. Similarly, use smaller plates and bowls. This will force you to take less food and consume less.Keep food away from the table. Serving directly from the stove or counter will lessen your desire to take second helpings simply because the food is in front of you. You’ll also be more aware of what you’re eating.Slow it down and chew more. Doing so allows more time for your brain and stomach to get in sync with each other. It takes approximately 20 to 30 minutes for your stomach to send signals to your brain that you are full, hence the frequent overeating.Eat before leaving your house. If you have an event or party to attend and you know food and drinks will be served, eat beforehand. This will help eliminate your desire to indulge simply because the food looks good, is free, and is in front of you.Eat healthy snacks between meals. If packing them to go, put them in small one-serving bags rather than large ones. Keep in mind: that big container = big consumption. Similarly, when shopping for food, buy small containers and avoid jumbo-sized as they only encourage bigger portions.Eat before you eat your meal. That’s right, eat a small healthy snack or salad before dinner or lunch. This will help you feel more satiated and eliminate cravings to indulge.When dining out avoid the bread and ask for a take-home container. Before you begin to eat, pack up a small portion of your meal to bring home for another meal. Restaurant portions are getting bigger over time and this is one way to ensure eating less.Occupy your hands and/or mouth while watching TV. Chewing gum, ironing, or squeezing a stress ball are a few such suggestions. Most people reach for chips and other junk food when in front of their televisions. We’re conditioned to do this. If possible skip past commercials altogether. Many food commercials will unconsciously trigger your brain to reach for food.Substitute junk with healthier food that resemble the texture and taste of junk.For example, eat frozen grapes to satisfy your Popsicle cravings or eat yogurt with blueberries instead of that bowl of ice cream. Overtime your taste buds and brain will adjust and learn to like these healthier options.Exercise, but not too long and not too intensely. One sure way to sabotage your efforts is to take on too much, too soon. Go easy at first and gradually increase. As with any task, small successes will motivate you to pursue bigger goals.

Originally posted by rosy-fitness-styles

anonymous asked:

Trying to loose weight and maybe tweak my diet. Totally new to dieting and gymming, plus I'm actually still growing :p Any helpful advice to a newbie?

Yes ma'am.

Limit carbs from your diet. Make sure to only eat whole grain, nutritious carbs.

Pick workouts you like doing. Kickboxing, dancing, the ellipitical, jogging, weights. Whatever you find yourself having fun doing.

Make various playlists of songs that motivate you to workout to. These make the workouts go by faster.

Make sure to do a healthy mix of cardio and weights. Some common weight exercises are lunges, squats, push ups, pull ups, bicep/tricep curls, wall sits, deadlifts, planks, etc. Cardio exercises include running, walking, jogging, jumping, etc.

Always always always stay hydrated.

Use smaller plates to trick yourself into taking smaller portions.

Seriously, stay hydrated.

Never go grocery shopping on an empty stomach. This will save you money AND ensure you’re picking out healthier foods instead of junk.

Good luck girly❤

Some cool tips for making healthier eating choices

I ran across this sweet post here and I really find it quite informative and inspirational. So I decided to share it with you all. :)

1. Remove the crap from your kitchen: You know what I mean. Try to remove crisps, chocolate, softdrink, etc. from your kitchen and do NOT buy it at the supermarket. If you’re in a situation where you can’t chuck stuff out (e.g. living with people who aren’t changing their lifestyle) then try tip 2…

2. Hide any tempting snacks out of sight: When snacks are visible you are so, so much more likely to eat them. It’s a psychological fact. Hide the unhealthy choices at the back of the pantry and make them tough to get to.

3. Use a shopping list and eat before grocery shopping: Supermarkets and stores are quite literally designed to make you buy more. Ever noticed the chocolates near the checkouts? It’s not an accident - my first job was as a checkout chick and our management called it the “Impulse Bar”. Use a shopping list and stick to it to the letter. Eating a meal before you go will also reduce impulse buying!

4. Prepare meals in bulk: Not only are homecooked meals less likely to contain a whole range of chemicals and preservatives, but they also mean you save money and time, and you have all the control over what goes into them. Great meals for reheating include soups, stews, curry, stir-fry and sauces. If you like salads, why not prepare some diced beef or chicken with a sauce of your choice (e.g. Teriyaki chicken) to reheat and pour over fresh-bought veges throughout the week? It gives you a hot salad that will hit the spot and be much more beneficial than pairing them with rice.

5. Prepare healthy snacks in advance - make them visible and easy: You can also pre-prepare snacks by buying a large packet of nuts, some mini-protein bars, and some canned fish/chicken/turkey - bulk buying these with some large sandwich bags means you can pack snacks for yourself in advance. Put the little bags in the fruit bowl or on the counter in an easy-to-grab location and keep one in your handbag for when you get a craving - you’ll know you have an easy, convenient, and healthy option close by!

6. Use smaller plates and dishes to control portion size: Here’s an experiment for you… Get two bananas, put one on a small plate and put the other on a large plate. No matter how close to identical those two bananas are, your brain will tell you that the small plate has a bigger banana on it, and it will communicate that info to your stomach. This is a simple and terrific way of improving portion control.

7. Use your calorie tracker as a meal planner: If you don’t have time/patience to enter your meals after you eat each mouthful, then take 5 minutes in the morning on the bus/train or at your desk to enter what you think you will eat that day. This will let you know if you need to cut back on any snacks you realise you can’t afford, and also allow you to keep your meal plan in mind as you move through the day. It also lets you know when you have calories left over with which to enjoy a little bit more of something you love!

8. Start tracking at your biggest meal of the day: Although it takes some fiddling, you can change meal names on most calorie trackers. Make your first meal ‘Dinner’ if that’s your largest meal, and track from 5pm to 5pm instead of midnight to midnight. This way, if you go overboard on dinner, you can dial back your breakfast and lunch the next day to compensate, since that will likely be more comfortable for you than scaling back dinner.

9. Make one change at a time: It can be tempting to turn around one day and think “Right! I suck at this eating business - I’m going to eat salads for every meal and only drink water and track everything and it’ll be wonderful!”. Bzzzzzt - wrong! This so rarely works, and is a recipe for disaster and feelings of disappointment in yourself when you fail. There are very, very few people in this world who can change everything at once (I’m not one of them!) that I always recommend trying to make one change (e.g. cut down to one can of soft drink a day) then when you can maintain that change for a month, moving onto the next goal. It’s slow, but it will be effective. Other steps you can take (one by one!) to clean up your diet and/or portion sizes include:

  • add another serving of veges to whatever you eat now
  • cutting down your 'empty’ carb servings
  • cutting down on alcohol intake
  • drinking more water (instead of soft drink, fruit juice, etc.)
  • drink green tea instead of milky/sugary coffee drinks
  • track your protein intake and aim for at least 0.8x your body weight in lbs
  • try to keep your sugar intake under 50g per day
  • serve your meat with extra veges instead of rice/bread/pasta
  • replace rice with cauliflower rice (grated cauliflower fried in a pan with some oil/onion)
  • replace pasta with spaghetti squash
  • reduce the amount of butter, mayonnaise and cheese on sandwiches or burgers
  • substitute unhealthy snacks with protein bars, nuts, tuna, etc.

10. Use the 90/10 or 80/20 guideline - also known as “Don’t sweat the small stuff!”: The 90/10 guideline is basically that you eat good stuff for 90% of your calories, but 10% is whatever you want… even if it’s just pure lard or beer or whatever your guilty vice of choice happens to be. If you’re following a diet, it will be very very unlikely that you can stick to it 100% because we’re all human and so many opportunities come up in day-to-day life to try to lead us astray from all the healthy options. Enjoy a little snack each day, or save up your 10% to have one or two meals each week which don’t fit into your eating plan. Enjoy life and don’t be disappointed if you have a crap day!

Health is a journey, not a race - so just make the healthiest choices you can, when you can, and don’t beat yourself up when it’s not quite working!

My Rules for the Holidays

- Use a smaller plate so you can load up without overloading the calories.

- Try to go for more veggies, less meat.

- Get smaller slices of pie, or opt out all together.

- Keep track of your calories. Try not to exceed 1,000

- Keep a bottle of ice water on you at all times.

- Sip water between each bite to get fuller faster, and avoid binging.

- Google calories if you don’t know how many are in what you’re eating.

- Take a nap after, if able, to avoid eating anymore.

- Eat with family to avoid suspicion. (Usually I can hide in my room during the holidays)

10 Life Hacks That Will Help You

1. Soak a Watermelon in Tequila, dip it in course salt and you have yourself a margarita you can eat anywhere.

2. Want the best studying music? Download the Sims City 3000 soundtrack. 

3. You can be the ripest, juiciest peach in the world, and there will always be someone who hates peaches.

4.  The kindest people are usually the most mistreated.

5.  Invited to a wedding? Be the most memorable guest, set a calendar appointment as recurring and wish them a happy anniversary each year.

Keep reading

Weight Loss Tips

+ Drink green tea. It boosts your metabolism.

+ Don’t eat anything after dinner.

+ Fit people are always moving, try to organize a drawer or cupboard instead of tv.

+ Drink more water and cut out juices.

+ Stay away from soda’s and energy drinks.

+ Cut up veggies to snack on during the week.

+ Try a handful of nuts when hungry.

+ Watch your portion sizes.

+ Stop when you feel just right. Try this:

On a scale of 1 to 1O how full are you?
1 being starving
5 being just right. Neither full or starving.
1O being so full you might hurl.

+ Slow down your eating.

+ It is okay to leave food on your plate!

+ Dance while cleaning. Burns more calories.

+ Don’t skip meals! This does not help!

+ Try meditation, this prevents carb cravings.

+ Shop on the outside of the grocery store, this is normally non processed foods.

+ Believe it or not.. sex can help control the amount of food you eat.

+ Try using a smaller plate, creating the illusion of lots of food when filling it.

+ Try to not eat out of the box, you don’t know how much you are really eating.

+ Get your full 9 hours of sleep.

+ Use a pedometer to measure your steps.
1O OOO steps being your goal!

+ Weigh yourself often or take your measurements once a week.

+ Switch your rice and pasta to whole grain.

+ Eat the rainbow! A variety of colored vegetables lead to a variety of nutrients. The skin is the most important part!

+ Use clothing as motivation. Buy a shirt a size smaller to fit into when reaching your goal.

+ Eat more avocado’s! They are high in fiber and have the healthy fats.

+ Tell your friends! They will hold you to your goals.

+ Try some yoga or sign up for the local gym.

+ Take a photo of yourself each week for motivation and to track your progress.

+ Try quinoa and replace your rice with it, so many new recipes.

+ Try some Greek yogurt and berries, put them in a Popsicle mold and throw them in the freezer. Perfect snack!

+ Try creating “emergency” packs filled with healthy food. Try nuts, fruits and sliced veggies. Slip them in the bag in the fridge for the week to resist temptations.

+ Hold a conversation while eating, this slows down your eating.

+ Drink water before food if you are hungry.

+ Dip fruits in natural applesauce for a little dip.

+ Stay away from cream based dips such as ranch dressing. Try replacing it with hummus.

+ Use a dash of cinnamon to give the dessert feel towards fruits.

+ When at a movie theater stick with only a drink. Popcorn contains salt that holds water.

+ Sugarless gum can suppress your appetite.

+ Journal what you eat, it can give you an idea of how much to cut back on and can give you guilt when cheating.

+ Stay away from the kitchen. Prevents temptation!

+ Distract yourself with something else you enjoy, instead of food.

+ Plan your meals for the week.

+ Start clean. Clean out your fridge.

+ Remember to eat breakfast!


So there you have it! Once again, this is not a diet but some things you can try to improve your energy levels and self esteem.

anonymous asked:

I need to lose 40lbs and I don't even know where to start. Please help me.

I can only tell you what I did, and I wasn’t sure where to start either, but these worked for me: 

I started managing my portions.

Started including more protein in my diet.

I used smaller plates.

I replaced all sugary drinks with plain water.

I discovered the wonders of green tea and started drinking it more.

I started eating eating breakfast more often.

I moved dinner a little earlier and included more vegetables with it.

I decided to wait 15 minutes before going for seconds. The urge usually goes away.

I started getting more sleep 

I started taking short walks everyday.

I joined a gym, finally-.(but you don’t have to, just keep yourself moderately active)

But most importantly I never deprived myself of anything. I never let a bad day, or even a bad week stop me and I never let the scale discourage me.

And this is how I lost 34 lbs.

I hope this helps anon. Good luck :)