1. Eat less food! It may sound simple, but guess what? IT WORKS! If you need to eat more often (4-6 smaller meals), or less often (2-3 larger meals) then do what works so you are eating less overall.
2. Aim to get zero calories from liquids. This means you will be drinking water and green tea most of the time. Don’t be afraid to experiment with different teas, both hot and cold, to find one you like. Avoid any pre-made teas that have added sugar, ideally you will brew your own but if not go for an unsweetened variety.
3. Get some quality protein with every meal. Protein can come from a variety of sources as discussed here, so you might just need to try something different.
4. Eat at least one non starchy vegetable (ideally two or more) with each meal. If you find this too much try to substitute some berries instead. Failing this grab a piece of fruit.
5. Don’t eliminate fats altogether, instead make sure you get a serve or two of good fats with each meal. These will add flavor but in moderation will make your fat loss easier.
6. Take your fish oil. If you aren’t allergic to fish oil then you have no excuse for not taking it. Bang for buck, cost versus effectiveness, there is nothing better for your overall health (and fat loss) than 3-5 grams of fish oil per day.
7. Get a food diary, and write in it!! It blows me away the number of people that have a food diary with nothing in it. Makes no sense at all. So just start writing everything down and then make the improvements from there.
8. Identify your trigger or domino foods or scenarios. What sets you cascading off into eating, and eating and eating….Eliminate or reduce these triggers and you’ll decrease the eating sprees.
9. Aim for 80% or better compliance with your eating. This means of the 6 or so meals you are eating every day (every 3 hours remember) 4.8, lets call it 5, want to be ticking all the boxes. Thats per day, per week it 34/42. So don’t be getting down on yourself if you miss a meal, or don’t get a meal 100% right, just move on and try to improve next time.
10. Last but definitely not least, only eat food that tastes great. There are so many great tasting foods and recipes that are actually good for you that there is little reason to be eating ‘health’ food that doesn’t taste any good. As an added bonus you are way more likely to actually eat these foods if you like them. Not rocket science exactly but often overlooked.
Don’t forget to read my ‘Eating Made Simple‘ series which goes into a bit more detail about points 3, 4 and 5.
Tagged as: Aim, Berries, Drinking Water, Excuse, Fish Oil, Food Diary, Food Rules, Good Fats, Grab, Green Tea, Improvements, Liquids, metabolism, Moderation, Quality Protein, Starchy Vegetable, Teas, Time Don, Vegetables, Zero Calories