22 Tips and Tricks To Promote Healthy
Fat Loss and Supportive Eating Habits:


Weigh yourself each week. Don't be worried about small daily changes in
your weight. You shouldn't lose more than 1 - 2 pounds a week. There
may be weeks when you don't lose weight. This is normal.

Remove all fat from meats and skin from poultry before cooking.

Drink 6 to 8 glasses of water each day. This will help flush out your body
while also suppressing your appetite.

Shop for Groceries only after eating. You will be less likely to buy foods
impulsively – especially foods you don’t need. When you shop for
groceries stick to your shopping list. This helps you guard against impulse
buying. Make sure you list is complete and do not buy any extra food
items.

Don't think that just because you are eating low fat/low calorie foods that
you can eat all that you want. The calories still add up and must be burned
off regardless of what kind of food you eat. Balance is the key.

Never starve yourself, especially before going out to eat (or you will
binge). Never skip meals, you must have some kind of nourishment
regularly or your body's starvation defenses will kick in, lower your
metabolism, and store fat.

Exercise – If you want to stay healthy and make weight loss permanent
you just cant do without exercise. Along with cutting down on the fat you
eat exercising regularly may be your best ally in improving your all
around health and bringing your weight loss under control.

Write your weight goal & post it where you'll see it everyday.

Be patient - it took years to gain weight; it takes time to lose weight.

Schedule your exercise time just as you plan your other activities of the
day. Treat this time as an important appointment you don’t want to miss.

Eat more pizza. Instead of ordering takeout pizza (two slices of Pizza Hut's
Stuffed Crust Pepperoni Pizza pack 720 calories, 32 grams of fat and
2,240 milligrams of sodium!), fill your freezer with healthful frozen pizzas
containing no more than 600 calories and 10-15 grams of fat per pie (e.g.,
Lean Cuisine and Healthy Choice brands).

Add the whipped cream. Instead of ice cream (350-500 calories per cup),
combine a cup of fresh or frozen sweet pitted cherries with 1/4 cup
canned whipped cream for a sweet, creamy dessert with just 140 calories.

Use mustard on your sandwiches instead of mayonnaise. Mustard has no
fat & very little calories while Mayo, is loaded with fat. If you just don’t
like the taste of mustard, find a low-fat alternative, but avoid mayonnaise
at all costs

Take small servings - avoid gorging yourself. Consuming most calories in
one big meal is the worst way to diet. Eat 4 or 5 small meals rather than in
one all-out feeding frenzy.

“Boost” your sandwiches with lettuce, tomato, sprouts, cucumber slices,
bell peppers, and other fresh veggies. Along with the bigger crunch, you’ll
get a bigger sandwich with few additional calories and no extra fat.

Brush your teeth, floss, gargle, or chew a stick of gum immediately after
your meal to stop yourself from eating more.

Beware the burger blast. Make your own burgers at home with a cut of
beef called round or a round steak (the butcher can grind it into
hamburger for you). The best part? It's as low cal as skinless chicken. Or
use lean ground beef (95 percent lean or better) for a skinny burger with
400 instead of about 500 calories for standard ground beef

Cook with nonstick pans and spray. Make every meal in a nonstick pan,
and you'll automatically save 100 calories every time by eliminating the
butter, margarine or oil used to grease the pan.

Eat by the clock. Believe it or not, the biggest cause of Believe it bingeing
is undereating. Your body gets hungry every three to five hours, so you
need to eat five to six healthful, lowfat mini meals daily to stay full and
curb cravings

Cut nighttime snacks and say adios to 15 pounds a year

Exercise (I know it's here twice)

Satisfy your sweet tooth. Deny your sweet tooth and bingeing is sure to
follow.