1. Keep a food journal. Women who do lose an average of 6 pounds more than dieters who do not journal their food.
2. Set a tangible goal with a firm deadline. For example, a big party or a family photo. It will help you stay motivated.
3. After a sweet treat, eat a few bites of pure protein (turkey slice, chicken breast, hard-boiled egg) to keep you from wanting more.
4.Work out in the morning. Researchers found that 45 minutes of moderate to vigorous exercise in the morning reduces your motivation for food.
5. PUT THE SODA DOWN AND WALK AWAY. Regular soda drinking (diet or regular) may make muscles less likely to burn fat.
6. If you are not hungry enough to eat an apple, you are not really hungry.
7. Clench your fists (or do push-ups) when you have a craving. Research found that people were better able to control their impulses when they tighten a muscle for at least 30 seconds.
8. No (bread based) carbs after lunch. Period.
9. Add a zero to your weight and use that to figure how many calories you should have daily if you’re moderately active.
10. Be specific about your weight loss goal. The brain detects a difference between where you are and where you want to be. So when you are specific, your brain throws resources like willpower at it.
11. Increase the strength component of your workouts. Adding lean muscle to your body not only tones but it also increases your metabolism.
12. Change your goal from “lose 20 pounds” or “run more” to “lose 2 pounds 10x’s” or “run 40 minutes minimum 3x’s.” Then give yourself credit for each success.
13. Make your goals public- on Facebook, in a blog, at a family gathering, to your coworkers. It is harder to quit in front of an audience.
14. Wear tighter fitting clothes! They provide a bit of motivation to lay off the fries and chocolate.
15. Hang a “sweat” calendar on your fridge and mark a big “X” through the days you exercise.
16. Variety stokes your appetite. Limit the variety of treats and snacks you buy so you will eat less of them. And do the opposite with fruit and vegetables so you’ll eat more of them.
17. Many people have a “healthy” food, like peanut or almond butter, that they tend to overeat- at which point it stops being healthy. Know yours and keep it out of the house.
18. Eat protein at every meal.
19. Expect some discomfort. You are leaving your comfort zone of old eating and exercise habits. Knowing that it can be uncomfortable and tiring will help you get through it.
20. Take a “before” picture of yourself in nothing but a bra and underwear. Anytime you are tempted to fall off the wagon, look at that picture. That is all the motivation you need.
Fitness Matters Inc 