We know to lose weight we need to create a calorie deficit.
** IE. Consume less calories than we consume.
You can view my video explanation below (including props)
.
—
Whilst the above is true and correct, its not super ACTIONABLE.
I was recently asked over on my Facebook page to give some more practical tips and instructions. Messaged received loud and clear. I promised I would come up with a simple list, here it is..
–
These tips will help you reduce your calories IN and increase your calories OUT in a healthy and sustainable way.
—
1) Don’t eat unless “fairly hungry” .
Even if this means breaking the so called rules
—
2) Slow down your eating
—
3) Eat mindfully without distractions
—
4) Eat protein with each meal to keep you full
–
5) Bulk up your meal with vegetables… LOTS !!
—
6) Cut down or cut out your drinks except for water
—
7) Set a reminder on your phone to get up and move for a few minutes every hour
—
8) Schedule active dates with friends instead of eating / drinking dates
–
9) Learn to love left overs. You don’t need to eat everything on your plate. Left overs make a great lunch the next day
—
10) Cut down on sauces, flavourings, oils and extras. They all add extra calories
—
11) Choose meals that keep you full instead of simply choosing “low calorie foods”
—
12) Adopt a delay and distract strategy when you want to eat or drink when not hungry
—
13) Find an exercise session that you enjoy, or at the very least don’t hate. Keep searching until you find one.
—
14) Get Quality SLEEP
—
15) Don’t sweat the small stuff – ie Stress less
—
16) Don’t try to fix what’s not broken. Already eat a healthy breakfast? No need to overhaul it.
—
17) Learn to read food labels.
How many calories? Think about how full will it keep you? (just to get you started)
—
18) Feel good about yourself and your life. Write a gratitude list each day
—
19) Cut down on alcohol and / or dilute it with soda water.
—
20) Cook your own meals instead of having take away or restaurant meals
—
21) Use smaller plates
—
22) Unfollow social media pages with calorific food options and pictures
—
23) Unfollow social media pages that make you feel bad about yourself
—
24) Enjoy your food so that you feel satisfied
—
25) Get rid of the ALL or NOTHING – Perfection mindset
—
26) Get support – Join a group or get a coach
—
27) Journal your thoughts. Work through your negative thoughts and struggles
—
28) Have 1 or 2 lighter / balance days in your week to offset any days you might have overdone things
—
29) Stop micro-managing each meal. The weekly total is whats important
—
30) Build some lean muscle mass
—
Phewwww. There you go.
—
What tips are you going to implement??
Chriss
—
Would you like more help and coaching with reaching your health, fitness and body goals?
I am taking on 10 more beta testers for my new coaching program, before I double the price and release it to the general public.
Check out FIRST STEPS TO FASTING or email me at Chriss@ChrissTinslay.com if you would like to test it out.
🙂
