Eat Breakfast Every Day
Studies show that people who eat breakfast typically consume fewer calories throughout the day. While you may be tempted to skip breakfast and sustain yourself on coffee, realize your body needs proper fuel to operate healthfully, and your body will cry out for calories later on.
Sit Down to Eat Meals
If you sit down for meals, you'll enjoy your food more and will pay more attention to how your body feels. If you eat in front of the television or while working or driving, you'll be less in tune with your body and you will be more likely to overeat.
Make a Commitment
Small changes add up. Maybe you'll commit to doing 30 sit-ups and 15 push-ups every night before you go to bed. Soon those sit-ups and push-ups will be a breeze and you'll be doing 50 sit-ups and 30 push-ups. Choose something attainable and make it a routine you never miss.
Drink Plenty of Water
Not only does water fill you up, making you less likely to overindulge, but it also flushes fat from your body and aids your body in processing nutrients. Staying hydrated will help you eat healthier and lose weight faster.
Get to Bed Early
You'll be more inclined to overeat if you are tired. Rested people make better food and exercise choices. It's also challenging to exercise at a vigorous level if you have not gotten sufficient sleep.
Make Sure You Get Enough Protein
Protein fills you up, aids in muscle repair and growth (which is essential if you are training with weights or exercising) and keeps your blood sugar level stable for a longer period of time, which will help you make better food choices and not crave sweets.
Tell People About Your Goals
If your coworkers know you're trying to lose weight, they'll be less likely to offer you candy from the candy jar or push you to have a second beer. Ask your significant other to keep the junk food out of the house or to go out to a healthy restaurant for dates.
Include Low-fat Dairy Products in Your Diet
Low-fat dairy products such as yogurt and skim milk are great diet foods because they satisfy your craving for sweets while providing calcium and protein.
Split that Dessert With Your Date
Instead of ordering an entire dessert (or foregoing dessert altogether and feeling deprived), indulge and share. Savor every bite, tell yourself it's more fun to share than eat alone, and pride yourself on letting him or her have the bigger half. You'll consume fewer calories without feeling like you've missed out.
Limit Your Sodium Intake
Too much sodium will make you retain water, which will make you feel bloated and defeated in your attempt to lose weight. Some diet sodas are loaded with sodium, so check out the sodium levels before you drink.
Make Healthy Substitutions for Favorite Indulgences
Do you love soda? Switch it out for diet soda or better yet, carbonated water. Do you need cream in your coffee? See if you can get by with fat-free half and half. Experiment with substitutions to see what switches you can make to reduce your caloric intake without feeling it.
Eat Small Meals Often
Don't wait long between meals or you'll be tempted to overeat to compensate for feeling hungry. Stock up on healthy, low-calorie snacks in pre-portioned packaging for easy, healthful snacks. Some excellent mid-morning and mid-afternoon snacks are: a handful of almonds, an apple, cheese and crackers, celery sticks with peanut butter, carrot sticks with low-calorie salad dressing or half a peanut butter sandwich on whole grain bread.
Add Extra Steps Whenever You Can
You've heard this before, but it really works. Park farther away. Take the stairs whenever possible. Walk your dog one more lap around the neighborhood. Play soccer with your child. Walk to your coworker's desk instead of emailing him. Look for little ways to move more, and you'll burn more calories.
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