Diet Tips - 10 Simple Tips for Starters

These are also listed on the web page under Diet / Diet Tips! 

Here is what I did in March. I was 212 pounds and not really motivated to change my lifestyle, but was disgusted with myself for being so fat (45 in waist, 44% body fat, and of course, 212 pounds - I had never been even 200 before!). At that point, my primary motivator was getting rid of pain from my injuries more so than losing weight for the sake of being thinner.

These first 10 are all really simple, common sense things that helped me lose 6 pounds in 2 weeks without trying.

- No special diet, no exercise even.

1. Water - When I was in physical and massage therapy, both therapists said most of my muscle pain and tension was due to my muscles being dehydrated. Additionally, having a glass of water with pills (or whatever) as soon as you wake up really helps wake you up and gets your day going right. I drink at least 2 cups of water in between each meal and 1 with each meal, the one before breakfast and 1-3 after dinner -making 9-11 glasses of water a day. I drink more when I workout or am at work since it is so hot and I am sweating like crazy.

2. Don't drink your calories - This is one thing the men in my family have always harped on. Easiest way to cut calories is to stop sipping them. No soda (an occasional diet wont kill you, but there are bad things about diet too). No fu-fu coffee drinks, no icees, sweet teas, or slushies. The only calorie drinks I go for is a half cup of 2% milk in the morning and occasionally I will make a protein smoothie as a snack with unsweetened coconut milk (45 calories a cup). I pretty much just drink water, and sometimes a cup or 2 of coffee and a few cups of iced or hot tea (unsweetened).

3. Don't use plates that are more than 7 in. diameter. This is huge. We have been conditioned that more is better, so we want our plates to be full. A smaller plate can reduce your calorie intake by 30-50% according to the Small Plate Movement. It is all an optical illusion!

 4. Cut your fast food trips in half. For me, that was eating at crap places no more than 2 times a week for a meal. 

5. When eating out, order a size smaller than what you are used to (eventually working down to ordering the smallest size). If smaller sizes are not available, ask for a to-go box and split your entire order in half, saving it for later. This way, you'll have the food if you need it, but odds are, you won't need it in one sitting since portions have increased 35-65% over the last 80 years!



6. Similar to 5, don't take seconds. This is a tip I got from my dad's good friend he trained who was the world heavy weight kick boxing champion for who knows how long (Mean Mike Labree!!) -If you feel like you need seconds, make a plate with 1/2 of what you had the first time, cover it, and put it in the fridge. If you REALLY are hungry in an hour or so, heat it up. (I promise, leftovers are yummy!)

7. Don't eat mindlessly. Times you are most susceptible for this are when you are sitting in front of the computer or TV. So, don't snack when you are on the sofa or in your office chair. I personally eat a lot of my meals in front of the computer, which some people say is a no-no, but I only do it when I am home alone and have no one to talk to. his actually helps me eat slower, because I have something to do, and I feel full before I am even done eating. They didn't call it couch potato for nothin'!

8. Opposite of 7, eat with purpose and value your food. What this means is that you begin to alter the meaning of food. Food is nourishment, it is sustainability. When you change what food means, you realize it is important to take in good food or real food, rather than processed crap. This can be aided by preparing your own meals, trying new foods and recipes, really putting love into your food, using "pretty" dishes, not using the same plates all the time (I have several different sets that my grandmother gave me when she moved, so I can eat with a different set of dishes every day for a week! haha), and keeping your food preparation and eating spaces clean and clear of clutter (this is HUGE!!). I know that sounds strange, but I promise that it helps a lot. When you learn to present food in a special way, you eat slower, enjoy it more, and respect it more.

9. Swap Sides. When you do go out to eat, choose healthier sides. Rather than mashed potatoes or fries, try a sweet potato. If they offer a side salad, get that instead of your potato, and get the dressing (go for a light dressing, or even just a wedge of lemon!) on the side to reduce your calories by up to 140! Swap buttered corn for steamed broccoli or green beans. This alone will cut hundreds of calories from your meal.

10. Bread - go whole grain and don't do dinner rolls. Dinner rolls just fill you up with 200 or more calories and you don't even have your plate in front of you yet. These rolls just increase your blood sugar, and even though they might fill your tummy, you will likely feel hungrier and eat more when your meal does come or stuff yourself until you are uncomfortable (we have this finish your plate mentality - read rule 5!). To avoid temptation, pass on the rolls right away - don't even let the server put them on your table. If you do want to eat before you meal arrives, ask for your salad first. When you do eat bread, swap it for whole grains. The whole grains take more time to digest and are more rich in fiber; this is 2 fold in benefits - fiber makes you feel full faster, and prevents the sugars from entering your blood stream all at once. Still, limit bread intake to a piece of toast with breakfast a few times a week or an occasional sandwich (I do just one piece of bread  like a 1/2 sandwich or an open face sandwich to reduce the calories and blood sugar spike). To prevent the bread from going bad when using less, put half the loaf in a freezer bag and freeze it!