1) Automate your eating by planning your meals ahead of time. That way you're less likely to make an unhealthy last-minute food choice.
2) Skipping meals can cause your body to go into a fat-storing starvation mode, making it harder to burn calories.
3) Go nuts with nuts. Eating a handful of nuts will help you stay full. Try soaking them in water for a different texture.
4) Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.
5) Don't confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that's what you're really craving.
6) Odds are you're eating too fast. Try holding a conversation while having a meal so you're not gulping down more than you need to feel full.
7) Take a brisk walk before lunch or dinner. Not only will you get in some exercise, you're less likely to choose something unhealthy after a little movement.
8) Are your dishes too big? A healthy dinner should fit on a 9-inch plate. You may find that kid-sized plates are more appropriately sized to feed an adult!
9) Never eat any snack food out of the box, carton or bag it came in. You're less likely to overeat if you separate snacks into appropriate fist-sized servings.
10) Get your Zzzzzs. Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite.
11) Muscle burns at least four times as many calories as fat does, so try twenty minutes of strength straining two to three times a week.
12) If you're 'cooking' food in the microwave, chances are you're eating unhealthy packaged foods. If you must microwave, consider soy chicken patties, veggie burgers or steamer vegetables and brown rice.
13) A pedometer can help keep track of your steps. If you're not getting 10,000 steps a day, you're not moving enough.
14) Identify the emotional triggers that lead you to seek unhealthy comfort food. Picture your goal weight the next time a trigger strikes to help you resist temptation.
15) People who regularly weigh themselves and keep track of their progress in a journal are more likely to lose weight.
16) Distracted dining will get you in trouble. Avoid eating in front of a television or in a movie theater, as you're bound to consume more calories.
17) Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.
18) If you're having trouble getting started, make a small move such as starting an eating log or buying walking shoes. You're three times more likely to follow through if you start with small gestures such as these.
19) Save time and money during the week by buying lean protein such as chicken breasts in bulk and cooking a week's worth on Sunday night.
20) Save the kitchen and the dining room table for cooking and eating. Try not to use it as a place to do work or other activities, or you may be tempted to eat more.
21) Make your wardrobe match your goals. As you lose weight donate the clothes that no longer fit you as an incentive to stay on track.
22) Eating water-rich foods such as melons, tomatoes and celery can help fill you up without adding too many calories to your day.
23) Cravings can sneak up on you when you're tired. Try taking a nap if you feel yourself wanting some junk food.
24) Take a photo of yourself each week so you can see your physical transformation.
25) Take a 30-second break in the middle of your meal. Evaluate just how hungry you still are before getting back to your food.
The wonderful thing about exercise is that is has countless benefits! The ones you often hear about are related to your physical well-being — it helps prevent chronic diseases like osteoporosis and certain types of cancer, improves heart and lung function, and is a key element in controlling and maintaining a healthy weight. But you should also relish the emotional benefits of exercise!
