Secrets of Success

Cook Ahead

There are a lot of days I don't feel well and will grab what is easiest. It helps to schedule a cooking day every couple of weeks and cook up some meat and several dishes and freeze in portion sizes so I have something healthy to grab quickly. And to keep pulling out dishes to thaw as needed.

Portion Control

Since I eat out a lot I always take part of my meal home. Ask for a box at the beginning of your meal and box up part of it and don't open it until you get home.
When I was working toward my goal weight I pushed my plate away when I was full.

Beware of no fat versions of food

Many fat-free foods are higher in carbs than ones with small amounts of fat. Tracking in nutrition tracker will help you realize you may not be eating enough fat and too many carbs!

Extreme Cravings can be caused by Food Sensitivities

I have struggled with extreme cravings for years. Recently with my doctors approval, I went on a gluten free diet. What a difference!!! I always thought the cravings and mood swings were due to sugar and/or hormones. But wheat was the biggest problem!

Stay away

A trick that has worked for me is to stay away from watching some of my favorite tv shows. Like "Man vs Mood", or "Iron Chief" or "Extreme Food". I am less temped when I don't watch.

Rev up Your Metabolism

Alternating caloric intake each week will help fool your body and increase your metabolism. Eating at the high end boosts your metabolism to burn more calories, then when you lower your calories but continue your exercise intensity, your metabolism is still up from the higher calories week.

Hot Driknks Satisfy Better Than Cold

I recently discovered that just drinking a cup of hot herbal or green tea will help me feel full and more satisfied when I have the munchies.

Use smaller dishes

I started using smaller plates, bowls and cups. A cup of cereal in a one cup bowl fills it to the top; if it's in a 2 cup bowl, it looks like a small portion and i feel like I want more. We eat with our eyes as well as our mouth.

Nix Snacking--Drink Flavored Tea!

Love to snack at night while winding down from the day?? Drink hot tea...there are so many flavors, focusing only on the flavor of the tea will fill you up (water), calm you down, and can please taste buds...just watch how much sugar or milk you may add...I think it's best plain!

Stop Eating 3 Hours Before Bed

The one most important thing for me to do in order to lose weight is not eat three hours before bed. When faithful with that, I gradually go down. No matter how I "diet", if I eat in the late evening, I don't lose much weight.