In order to lose fat and become more healthy, you must plan eating habits that you can stick to. This plan is not a crash diet that you will give up after two weeks; it should be a LIFESTYLE change. Your diet changes must be realistic or you won't be able to stick to them. That's why making a few subtle changes to your eating and exercise habits can help you develop a nutrition plan that gets results.. Sometimes, the simplest things make the biggest difference...
Look at your eating habit patterns and decide if there are any undesirable elements that you can break. For instance, are there certain times of day when you always treat yourself to a chocolate bar? Or are there certain times of the day when you can't go without that bag of chips? Think about what you can realistically give up or even better what can you replace with healthier food choices.
Here are some simple changes you should consider. The key is, you are breaking a BAD habit and replacing it with a GOOD habit. This should be a PERMANENT change. Ask yourself, "Can I maintain this change for the rest of my life?"
1. Fast Food. Do you eat out everyday for lunch? Start to bring your own packed lunch or food to prepare lunch to work at least 4 days a week. Reducing you visits to McDonald's twice a week can have a big impact on your fat loss results. When you cook at home, you know what ingredients are going into your food.
2. Drinks. When you're thirsty, Drink WATER. If your drink choices do have calories, they should have nutrients. Alcohol and soft drinks both contain useless calories and diet soft drinks are packed with unhealthy sweeteners. You should be drinking at least 2 litres of water per day to maintain a healthy body that is capable of removing unwanted fat.
3. Snacks. If there is a particular time of day that you are tempted to snack, then fill your cupboard and refrigerator with low calorie snacks. Get rid of those high carbohydrate and sugary snacks like biscuits, donuts, ice-cream, nachos and replace with fruit, nuts or a glass of juice.
4. Dinner. Maybe the hardest time of day is when you sit down to have a big meal. While you're cooking, drink a glass of water and eat a small healthy snack—like a piece of fruit or a few low calorie crackers. Cook only what you will eat (no leftovers).
If you make more than you're supposed to eat, serve from the stove, and put leftovers away before you sit down to eat. In other words, do not have extra food sitting in front of you on the table. Did you know that a meat serving should be only as big as the size of the palm of your hand.
5. Exercise. Exercise MUST be a part of your daily routines: When you're shopping, park your car far away from the shops. Plan for this and do it EVERY time - especially in the cold weather! (The colder it is, the more calories you will burn.) Walk to work or at least the bus-stop, take the stairs instead of the lift. Play a game of hide-and-seek with your kids.
When you take the dog for a walk, make it a brisk walk. Can you find some way to sneak in some exercise every day? Take a 20 minute power walk during your lunch break. Look carefully at your routines and plan something that you don't mind doing. If you like it, chances are you will continue to do it.
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Yours in health,