What you eat is 70% of the weight loss/maintenance equation. In order to successfully lose body fat (and maintain that loss), you must be aware of how much you eat and the timing of your meals. A Physio-Graph reading will reveal your Basal Metabolic Rate (BMR), which will allow us to figure out the proper amount of calories for your body.
Buying Food:
- Stick to the perimeter of the grocery store (avoid the stuff in the isles).
- Shop on a full stomach.
- Shop from a list.
- Shop once per week.
- Read labels carefully.
Storing Food:
- Remember the saying, “out of sight, out of mouth”.
- Place fruits and vegetables where they are easily seen.
- Keep day off foods out of sight, or better yet, out of the house.
- Have shakes, bars, nuts, pre-cut fruits/vegetables, and yogurt available for when you are in a hurry.
- Prepare meals in advance and store them for easy access.
Serving and Dispensing Food:
- Broil, bake, or grill your food.
- Do not leave serving dishes on the table as you eat.
- Leave the table after eating.
- Use a smaller plate.
Taking Control of Your Eating:
- Do nothing else while eating.
- Follow an eating schedule – small meals every 2 ½ to 3 hours.
- Do not eat while watching TV.
- Do not skip meals – it will increase your hunger.
- Slow your eating rate by putting your fork down between bites.
- Take a 2-minute break halfway through your meal.
- Drink plenty of water with each meal (and throughout the day).
Plan Your Meals Ahead of Time:
- Prepare meals in advance – divide them in Tupperware.
- Plan your day’s food intake (and exercise) the night before.
- Stick to your planned intake each day.
Keep living the Sweat Life!
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www.sweatlifefitness.com
