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If you absolutely have to eat at fast food restaurants eat grilled chicken sandwiches without the sauce/mayonaise or salad. If you tend to get the urge to eat greasy hamburgers and french fries just go online and check the nutrional facts. For me that was enough to make me NOT want to eat hamburgers and french fries again. I try and avoid any food at these places if I do not know how many calories or fat is in the item. I would regularly eat a sandwich at one particular place thinking it was healthy, when in fact that one sandwich had over 700 calories!2. Eat at regular times if possible and don't skip meals
If i eat at normal times during the day I am most likely not tempted to eat junk food or overeat. Snacks are perfectly fine between lunch and dinner as long as they are healthy and not something that would make you want to overeat. Make sure you try and drink up to 1 gallon of water a day if possible. With lots of water, you feel full and eat less.3. Find healthier Snacks
I've found that if I snack on something that's much to good tasting I will be more tempted to eat to much of that. For example: Yogurt is a great snack to eat, because it's low in fat and calories. My problem is that it's hard to eat just one and feel like you're not hungry anymore. Find a snack that might be able to fill you up quicker. My favorite snack is a box of raisins. Not the tiny one, but the larger size box, which is about 130 calories. Believe it or not, sometimes I will even just eat a simple, boring piece of bread with fat free butter on it or just plain. Other fruit also works fine, especially Bananas. Sometimes if I am sitting down watching a movie and am hungry I will eat a bag of popcorn. You can buy the kind that is only 100-150 calories per bag and near 0 grams of fat! I don't know how many calories it has in each glass, but I also tend to use my Juiceman Jr. Juicer frequently. It also seems to give me lots of energy. Vegetables are OK, but to me eating vegetables as a snack doesn't taste good enough and quite boring.4. Don't eat to late or before going to bed
I'm sure you know why this is. I always eat my biggest dinner somewhere around 6pm and then an hour or two after that I work out. This may not be good for people that after to go to bed very early and get up at 5am! You find yourself with to much energy and that makes it hard for you to sleep.5. Don't eat BEEF
I'm sure it might be ok to eat once in a great while, but ever since changing my diet I've stopped eating beef. I think it does help. Fish and Chicken is definitely healthier for you anyway.6. Don't determine your weight loss success based on what the scale says
It's quite possible that you haven't lost that much weight on the scale because you are losing FAT and building muscle, which burns FAT away. Instead get a measuring tape (found in the craft section of a department store) and measure yourself. At the start of your workout/exercise plan measure your hips, right and left thigh, 2" below the waist, 2" above the waist and your right and left arms if you'd like. You'll see a difference, even if it's not on the scale. Also do not go by your apperance, you can almost never tell unless you take before and after pictures. Only others could probably notice a big difference.7. Eliminate sugary foods from your diet
This means candy, pie, cake, cookies, even ice cream, unless it's of the healthier low-fat variety. I feel much better not having eaten sugar filled foods for some reason. You eat better, you feel better. I've done this and it helps me I think.
I did this the first day of my workout plan. If you don't have any junk food around it makes it more difficult to eat! The day you do this, make a list of healthy foods and go out and buy them all. But follow #9 first!9. Do not go grocery shopping on an empty stomache
If you don't you will buy to much stuff that just LOOKS good. You will spend to much money on food you don't need or something that is bad for you. Make sure you shop after dinner or lunch and are not even remotely hungry10. Eat at Subway
No they did not pay me for this. If you are out and about doing things and can't find something healthy to eat, go to Subway. I eat here once in awhile but tend to get sick of them sometimes. I order the Turkey Breast Sub with everything but Mayo, Cheese and Oil and Vinegar. To make it taste better I do get Pickles on it as well as Oregano, Black Pepper and even Mustard. Sometimes it's best to order a foot long, that way you can eat the last half for dinner or another day.11. Replace Butter, Mayo, Cheese, Milk, Yogurt and Salad Dressing with the low fat version
Low-fat Mayo is pretty horrible tasting, but it's still edible. Most Salad Dressing is probably bad for you, so buy the low fat kind, which is just as cheap I think. I prefer low-fat Zesty Italian dressing. Low fat cheese slices tastes fine to me but it's probably not good for grilled cheese sandwiches, since some kinds of low fat cheese do not melt very well. Hey, you shouldn't be eating those things anyway!12. Stop drinking Pop, Coffee/Tea with Sugar and Sugary Fruit Drinks
When I started exercising I switched to Diet POP. I hate it but I've learned to get used to it. My favorite drink by far is a 32 ounce ICED TEA with 2 packages of Sweet n' Low or Equal. It tastes so good and just like real sugar. I can't stand the stuff in anything else though! Water is OK to, but sometimes you just need something with a little more flavor to it, especially during lunch or dinner. Unsweetened Tea or Coffee is fine, if you can stand it. I can't. I also really suggest buying the flavored 0 calorie sparkling water they now have available at some stores. My favorite is CLEAR AMERICAN sold at Wal-Mart. A 33.8 ounce bottle only costs about 50 cents. They come in all different flavors also!13. Avoid all oily/greasy fried foods
I have, the hardest thing to resist is pizza! I miss that the most out of anything. Sure you can eat just one slice, but I don't want just one tiny slice darn it! It's also hard not to want to eat Chinese Food since that's one of my favorite types of foods. If I ever eat Chinese Food I always try and get the Vegetarian Delight or Buddha's Delight. Be careful because some places still use lots of oil to prepare them and are still really bad for you. I went to one place and it was so disgusting and all soaked in oil. Ewww. I don't eat fried Chicken also, but actually the Crispy Chicken Strips at Kentucky Fried Chicken aren't to bad for you I think. I'll eat those once in awhile. I think it's because they don't have the skin on them.14. Tired of boring cold cereal? Try this instead
Instead eat Oatmeal, it gives you energy. I sometimes eat cold cereal but it doesn't give me that much energy usually and the healthiest cereal usually tastes the worst without sugar. Multigrain Cheerios are pretty good though! Sometimes I will make some sort of energy shake for breakfast. Use the following ingredients:
1 large Bannana
1 tsp Safflower Oil
1 cup Fat Free Milk
1 cup Orange Juice
2 Tb Wheat Germ
Place in Blender and blend until smooth. This is all about 300 calories, which exactly what you need for a decent Breakfast. These things give me lots of energy!
This is VERY hard for me to do. It's a challenge but i'm getting better and better at it. Without drinking losts of water it's difficult to lose weight