Divide your meals into smaller portions and spread those over 5 meals in a day instead of three.
Avoid snacking in between meals with the wrong kind of snacks which are deep fried and contain a lot of sugar. This does not help the body in any way but only accumulates fat and body weight.
Dinner should be the lightest meal of the day and should be had before 7pm so that you can digest it before going to bed.
Eat off a smaller plate so that you do not serve yourself with oversized helpings.
Start your meal with a bowl of soup or even a big glass of water as this will fill you up and you will not end up overeating.
Do not give yourself a hard time with too much of a strict regime. If there are some favourite foods which are on the taboo list enjoy a bite once in a while so that the craving does not get the better of you.
If you’re a chocoholic, try eating dark chocolate instead, but still in moderation.
Forget about extreme diet plans, just choose to eat healthier. Making a lifestyle change in eating habits that you can stick with will help you lose weight, make you feel better and make you more energetic.
Don’t skip meals. Skipping meals will leave you feeling tired and irritable, plus you’ll be more likely to overeat later in the day.
Avoid crash diets at all costs. Not only are they ineffective, but they are actually dangerous. You may temporarily lose weight, but you will also lose muscle tone.
Never get hungry. To ensure your metabolism is functioning properly, eat every 2-3 hours.
Set small attainable goals for each week to avoid ‘failing’ and getting despondent.
Start an evening workout routine to avoid sitting in front of the TV and attacking the fridge.
Reading engages your brain and therefore burns more calories than watching TV.
Think before you eat. Consider whether you are actually hungry or just bored or thirsty.
Bring healthy food with you. If you have to run errands or are just stuck at your desk all day, make sure you have at least one healthy snack with you so you won’t be tempted to consume the less healthy options from a vending machine or canteen.
Every time you stop at a traffic light, tighten your thighs and butt muscles and release as many times as you can. (Don’t worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow, and keep you mildly amused!
Whenever you’re standing in a queue, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
Sleep in your exercise clothes. It will make is much easier to get up and go for the jog or workout you intended to do when you went to bed.
Choose workout activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
Keep a record of your activities and reward yourself at special milestones. Nothing motivates like success!
Make sure you include strength training in your workout routine. Even 20 minutes a day twice a week will help tone the entire body.
Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle. Encourage one another and use it as an opportunity to enjoy one another’s company and to strengthen the relationship.
Refuel with a high protein snack after each workout. This is the best time to refuel your muscles.
Force yourself to do a squat when you need to pick something up instead of bending over. This will protect your back and will also help strengthen your leg and knee muscles.
Remember to always include a rest day in your workout week, especially the day after a particularly strenuous workout. Your body needs a day to recover.
Walking is undoubtedly the best form of exercise. No matter what the physical condition of the person, or the age, they can walk as much as they are capable of walking.
Be patient. There will be ups and downs, setbacks and victories. Just be patient, and don’t give up. You will see results.
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