They say 70% of your weight loss is from what you eat and the other 30% from exercise. So let's discuss 20 tips that can change your life. First let's step into your kitchen to present a practical list for cleaning up your eating habits and, as a result, your physique.
1. Change your lifestyle.
Avoid diets like the plague. When you go on a "diet" to lose weight, you may set yourself up for failure. A diet implies an endpoint, which is when most people return to their previous habits, thus the term yoyo dieting. Once someone has reached their goal they get off the diet and the weight comes back and then some. If you want to lose weight and keep it off, make changes that you can live with indefinitely. Don't over-restrict calories, and find an exercise program that adequately challenges you, provides progression and offers sufficient variety so that you can maintain it for years to come.
2. Drink more water.
Water is the medium in which most cellular activities take place, including the transport and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full and eat less. Drink at least 1 ounce of water per 2 pounds of bodyweight a day (that's 100 ounces for a 200-pound person). Keep a 20-ounce water bottle at your desk, fill it five times a day, and you're set.
3. Consume fewer calories than you burn.
To figure out how many calories you burn a day, download a calorie counting app on your phone or tablet and record your meals and your workouts to keep track of your intake and expendeture of calories. For every item you consume, you will need to burn it off with some form of activity. So, unless you like to exercise 24 hours a day, we recommend you keep your calorie intake low and with nutrient rich whole foods. A slice of pizza is about 350 calories and gives you no nutrient content, you will need to run 1 hour to burn it off. A turkey burger lettuced wrapped is 220 calories and will provide you with good protein, healthy fats and vitamins from your added vegetables. It will satisfy your hunger and you will only need to run half the time as you would the pizza. Remember it is not just about the number of calories, it's also important to think about the nutritional value your food has to offer.
4. Reduce starchy carbs.
It is unrealistic and drastic to cut out all carbs as your body does need them for energy. However, consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. Most carbs turn into sugar once they are digested and this sugar is very hard to eliminate. It distrupts the immune system and sets the body on a sugar high not knowing what to do with itself. Sugar also feeds bacteria and diseases. Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.
5. Eat a full, balanced breakfast.
Far too many people skip breakfast, this is their biggest mistake. Your body has been starving all night long, and it needs nutrients to rebuild itself. If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day. Eat sufficient protein (30-40 grams) like egg whites, a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right.
6. Limit sugar consumption.
Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen stores, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Replace sugary beverages like soft drinks and juice with water, coffee and tea. Sugar can harm your body. It suppresses the immune system for 12 hours afater eating and can feed bad bacteria, disease and cancer. If you can satisfy your sweet tooth with ripe fruits or sprinkle some stevia you will be better off.
7. Choose whole carbs.
When choosing what carbs you will consume stay away from refined and white carbs. They are empty calories and have no nutrient content. Read the ingredients and look for the first ingredient to say "whole grain, whole wheat, whole oats." If your going to eat carbs at least eat the ones that will provide you with good nutrition to help your body repair and nourish itself.
8. Drink coffee (black) before working out.
Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose, but the caffeine effect is lessened when you eat a high-carbohydrate meal with it. Drink 1-2 cups of black coffee or Tea within two hours of working out, and emphasize healthy fats and protein if you're drinking it with a meal or snack. Skip the cream and sugar (which add unwanted calories and fat), and avoid drinking coffee at other times of the day; doing so can desensitize you to the fat-burning effects of caffeine.
9. Avoid drastic calorie reductions.
You should never make drastic changes to your diet or lifestyle. It can put your body into shock and distrupt your metabolism. It is best to gradually reduce your calories and stay within a healthy range. If you eat too few of calories you risk putting yourself into starvation mode and your body will hold onto fat for storage. You will also most likely fail and binge which will confuse your metabolism and cause you to gain more weight. You can find out how many calories you should consume from your doctor or through a calorie counting app which will take your body and lifestyle into consideration with your goal and provide you with a range.
10. Eat 5-6 meals a day.
Dieters often decrease the number of daily meals in an attempt to reduce calories—a big no-no. "If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories by increasing thermogenesis, the production of heat, in the body. Calculate how many calories you want to consume per day and spread them evenly across 5-6 meals.
11. Juicing once a day
Your body needs vitamins and not the kind that come from suppliments. It needs whole raw and natural vitamins found in vegetables. You will be amazed at how great you will feel, how much energy you will have and how beautiful your skin will look if you include juicing in your daily lifestyle. From 1 to 2 juices a day to give you that natural punch of nutrients and energy. We recommend adding Chlorella and Sprulina to your juice for amazing vitamin rich protein. Plus your hair and nails will grow and be strengthened.
12. Drink ThinTonic Detox Tea
We recommend making ThinTonic Detox Tea a part of your daily diet. It helps provide the energy you need to exercise and controls your hunger cravings to keep you on the right path of weight loss. It also helps detox your body of toxins that hold on to fat and prevent fat loss. Just 1-2 cups of tea a day will help you reach your goal and stay healthy.
13. Get plenty of sleep
Not getting enough sleep can lead to energy imbalance and weight gain. Here's why it's so important for weight loss, and how to get a good night's rest. The studies of men and women suggest that “sleep deprivation”—sleeping fewer than six hours a night—is linked to energy imbalance and potential weight gain. Adults who did not get enough sleep felt hungrier, and craved higher-fat, higher-calorie foods. In one study, sleep-deprived women ate 400 more calories a day than women who got enough sleep over the course of four nights. In another study, men ate almost 600 calories more the day after sleeping just four hours, and 30 percent more fat at dinner, compared to men who got eight hours of sleep.Read more at http://www.besthealthmag.ca/best-you/sleep/why-sleep-helps-you-lose-weight#XP5WJ5vXUyS0P2VD.99
14. Increase vegetable consumption.
Vegetables are nutrient-dense, meaning they pack maximum nutrition value with minimal calories, leaving you more full on fewer calories. Consume five servings a day of veggies, whether as a snack, on a sandwich or on the side of a chicken breast. Order your next burger with fresh vegetables instead of french fries.
15. Put your routine in writing
It has been shown that people who write down their goals, their exercise program and their list of foods they will eat are more likely to stick to it. So take the time to make a chart and write down your plans for exercise, your foods and recipes you will eat and put it somewhere you will see it every day as a reminder. Even better if you add it to a calendar that you can check off or cross out the days you stuck to it. after 30 days it will become a habit and you will no longer need to write down your routine.
16. Consume 25-35 grams of fiber a day.
Fiber lowers insulin levels—along with total calories—affecting how lean you'll get. Fiber absorbs water and takes up more space in your stomach, fighting off hunger pangs, too. Fiber rich foods include bran cereal, oatmeal and beans. Check nutrition labels for fiber content.
17. Eliminate junk food.
Junk food is food that offers almost nothing but calories—like french fries, potato chips and sweets. Cheat foods, on the other hand, like pizza and hamburgers, have some nutritional benefit, and eating them once in a while can really help when you're making a healthy lifestyle change. Know the difference and allow yourself once in a while to enjoy a food that is not on your list of healthy eating to reward yourself. Don't get carried away one meal a week is more than enough to not deprive you.
18. Eat the proper amount of protein.
Many diets say eat more protien, eat as much as you want. But protein has calories, too, which can be stored as fat if overconsumed. Take in 1-1.5 grams of protein per pound of bodyweight each day, (200-300 grams for a 200-pound person). This provides sufficient amino acids to maintain muscle mass, while keeping your total calorie count under control.
19. Eat more healthy fats.
Healthy fats are totally underutilized by individuals trying to shed body fat. You have to reduce calories to get rid of body fat, but you don't want to cut out healthy fats completely. Fats take longer to break down in your stomach and help control blood-sugar levels, leaving you more satisfied and reducing your cravings. Include avocados, fatty fish, olives, nuts and seeds, and oils such as olive, flaxseed and canola in your diet.
20. Eat cheat foods for flavor.
If you love a particular food, you shouldn't prohibit yourself from eating it. Avoid the bad foods that you don't love or crave. And when you eat cheat foods, eat them for flavor. Don't eat the whole pizza—have a few slices, savor the flavor and enjoy it. Share the rest. Living healthy does not mean you have to be unhealthy and never enjoy your favorite foods again, it means being balanced.