13. Sit down while eating
Try to always sit down when eating. By taking the time to sit down, you will
be more likely to eat slower and really enjoy every bite of your meal. Try to
avoid eating while in the car, walking or running errands. This leads to
"unconscious" eating and you will forget how fast and how much you’re
consuming. It's very easy to overeat while doing other things and this is
something you really want to try and avoid at all costs. Sit down and take
some time by yourself to enjoy a healthy meal which pleases your appetite.
14. Include protein at each meal
You should include a lean protein source at every meal. Your muscles need
protein. You need the amino acids that comprise the protein we consume to
repair, maintain and facilitate growth in muscles. Protein is also used in a
host of other ways by the body, specifically by enzymes, blood and other
cells. Adding protein at each meal will generally reduce the glycemic index
of the meal. Focus on getting at least 1 gram of protein per pound of body
weight. So, if your weight is 175 lbs, try to eat at least 175 grams of protein
per day. Your protein should come from lean sources which are low in fat
and calories.
15. Remove temptations from your house
This tip may be the most important aspect of succeeding with your weight
loss plan. You should go through your kitchen and remove all the
temptations from your refrigerator, pantry and all other areas in your home
where unhealthy foods reside. Try taking the mindset of treating food like a
drug. If you were a recovering alcoholic, the last thing you would want is to
have alcohol in your home. The temptation would be too intense and the
probability to relapse and consume the harmful drug would be far too strong.
Just like alcohol, treat food like a drug. For many people, food is their drug
of choice and this is the primary reason why it's very important to minimize
the temptation as much as possible from your home. Start by going through
your kitchen and removing all the high fat, high sugar and empty calorie
foods such as cakes, candy, crackers, potato chips, rolls, chocolate, pies,
cookies, pizza and ice cream. Replace these unhealthy items with healthy,
nutrient dense food that fuels your body and helps you run at an optimal
level.
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