Some Tips and Tricks

Here are a few tips and ideas to keep your healthy going.  Hopefully you have noticed changes and don't want to slip back into old habits.  I know I don't.  We don't have to be as crazy, give yourself a break now and then but keep yourself healthy by sticking to some of the habits or changes you feel you have made.

This one was from pinterest.

TIPS TO LOSE WEIGHT

1.  Keep a food journal ( I use my fitness pal)
2.  Drink 8 cups of water a day
3.  Eat more greens
4.  Cook with fat free broth
5.  Eat whole grains but keep carbs to a minimum
6.  Measure everything!! (this is huge)
7.  Use skim milk
8.  Take your time eating
9.  Use smaller plates
10.  Exercise (you have to push yourself to see results)
11.  Eat more seafood
12.  Use meat as a condiment
13.  Eat more fiber
14.  Eat more veggies
15.  Eat healthy snacks

This next info is from the P90X newsletter i get.  I have paraphrased a bit.

10 POPULAR DIET TIPS TO IGNORE

1.  BAD:  Choose fat free or sugar free foods
     GOOD:  Fat, sodium and chemicals replace the fat and sugar.  Stick with the original version and watch your portions.  Eat unprocessed foods.
2.  BAD:  No Cheating ever!
     GOOD:  Relax your rules to stick it out long term.  If 80% of your diet is tight then 20% can be a party.  Plan splurges ahead of time so you don't give into temptation
3.  BAD:  Stop snacking
     GOOD:  Choose snacks that offer a balance of protein, fiber and healthy fats.  Healthy snacks maintain blood sugar, keeping your appetite in check and energy stable.
4.  BAD:  Don't eat fruit - it's full of sugar
     GOOD:  Let fruit satisfy your sweet tooth.  Its vitamins, minerals and fiber out way and slow the absorption of the sugar. 
5.  BAD:  If it's organic - it's good for you
     GOOD:  Just because they may be processed without hormones, antibiotics and pesticides does not mean these organic foods are low in calories.  Use common sense.
6.  BAD:  Calories in, calories out - it doesn't matter what you eat
     GOOD:  What you are eating matters!  100 calories of candy bar does not equal 100 calories of avacado.  Eat foods that are loaded with water and fiber to help you feel fuller such as spinach, broth soups and veggies.
7.  BAD:  Try XYZ extreme diet
     GOOD:  Find a plan that works for you. Gender, age, metabolism, genetics and lifestyle all play a role in weight loss.  What works for one person doesn't work for everyone.  Find a healthy long term strategy that fits your lifestyle.
8.  BAD:  When in doubt order the salad
     GOOD:  Leafy greens and veggies are great but not if they're slathered in creamy dressing and covered in bacon and croutons.  Fatty fixings add 100's of calories to your meals.  Order dressing on the side and limit your add ons.
9.  BAD:  Don't exercise - it makes you hungrier
     GOOD:  Get moving!  An hour workout improves your cardiovascular health and strengthens bones.  As long as your eating clean your body will self regulate and you won't pack on the pounds.
10.  BAD:  Treat yourself for a job well done
       GOOD:  Rethink your reward system.  A workout doesn't earn you a cocktail or cupcake.  Splurging all the time will undo all your hard work.  Take a break on the weekends.  The best reward for a killer workout is getting one step closer to the body you want.

These techniques are like the old "teach a man to fish adage", if you give someone a gimmicky diet, they might lose weight for now but provide them with knowledge and they can be healthy for life.