Now that you know the difference between fat and weight loss, here are some tips that will help you shed off the unwanted fat…
~ Make a food dairy (download it from here) and write down everything you eat during the day. Include all snacks, drinks and main meals. It is much more easier to see what you did wrong when you look at the list and the thought that you will have to write down “a big pizza slice for lunch” will stop you from eating it, especially if you make the food dairy public.
~ Measure yourself only once per week using a measuring meter and a scale. Write down the measurements and monitor your progress. Do not make the mistake of measuring yourself every day! Sometimes the volume of water you drink can result in weight loss or gain, so doing this only once per week will guarantee you the correct results.
~ Eat more fiber and drink more water. Fiber and water will keep you full longer and will help you eat less. They will also help in the daily elimination process, which will make your weight loss journey easier.
~ Set realistic goals and remember, that you can lose only 1-2 pounds of fat per week. Do not rush it. Do not starve yourself to death. Eat a healthy diet and exercise.
~ Eat regularly and frequently. Do not skip meals. Most people make the mistake of eating only 1 or 2 times per day. It is a personal diet sabotage in my eyes, because when it is time for dinner you are so hungry that you can eat whatever you see in a huge quantity. But, if in time for dinner it is your 5-ft meal for the day, you are less hungry and you can eat a normal sized balanced meal and feel good with it.
~ Watch out with your portion sizes. Quantity is also important. To control your meal sizes buy smaller plates and gradually lower the amount of food you eat. The only exceptions are green salads, you can eat as much as you want from them.
~ Follow the 80-20 rule and indulge yourself from time to time. If you love, and I mean really love that pizza slice – have it. But not every day. This golden rule allows me to eat my favorite junk food once per week and let’s face it, we all have a favorite junk food. Mine is something Italian, pizza, pasta, lasagna and when I know that at the end of the week I will go to my favorite restaurant and eat it… Well, this is what makes the rest 6 days a lot more enjoyable.
Image: Arya Dstrct collection