TIPS AND TRICKS :)

• DONT EAT AFTER 6 OR 7 PM ( or 4 hours before bed ).

• Drink lots of water and green tea sometimes you’re not actually hungry you’re just dehydrated.

• SLEEP: “Leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness, Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.

So what’s the connection to sleep? When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food.” From: UndressedSkeleton

•Try to walk everywhere instead of driving, any exerscie that gets your body moving is good!

•Eat slowly and take sips of water between bites

•Drink a cup of water before and after every meal

•ALWAYS EAT BREAKFAST: It keeps your metabolism going and keeps you fuller through out the day!

•Listen to music when you work out so you can get into it and listen to calm music when you stretch

•Use small plates and bowls

•Weigh yourself first thing in the morning for the most accurate weight.

*Try to use the restroom before steeping on the scale.

*Wear light clothing or no clothing.

*Do not eat or drink 8 hours prior to stepping on the scale.

*Avoid the scale during your period.

•Eat breakfast because..

1. – It is well established that people who eat breakfast consume less fat and cholesterol and more vitamins, minerals, and fiber than people who skip breakfast.HEALTHY EATING HABITS
2. WEIGHT MANAGEMENT – the National Weight Control Registry reported that people who eat breakfast have an easier time managing their weight than people who skip breakfast.
3. PORTION CONTROL – In general, people who eat breakfast have an easier time controlling their caloric intake throughout the day than those who don’t.
4. REDUCED RISK OF DIABETES – A report by the American Heart Association showed that people who eat breakfast are significantly less likely to develop diabetes than people who skip breakfast.
5. MORE ENERGY – A healthy breakfast can provide your body with the nutrients that you need to stay energized for several hours.
6. FITNESS – It is believed that people who eat breakfast have more energy and therefore may participate in more physical activity than people who skip breakfast.
7. FOCUS – According to the American Dietetic Association, people who eat breakfast have an easier time focusing and are more productive throughout the morning than people who skip breakfast.
8. MEMORY – Eating breakfast improves memory and learning.
9. BETTER MOOD – Skipping breakfast can make you feel grumpy and fatigued throughout the day. Taking just 10 minutes to eat something in the morning can really improve your mood.

•Eat spicy foods. They boost your metabolism.(:

• Buy clothes that you can’t fit into and hang them wear you can see them. This will motivate you to lose weight to fit into them.

 •Keep good posture, burns 10% more calories when you sit up straight

•Make a list of all the “bad” foods that you crave and tend to binge on. Each day, pick one to take out of your diet that you absolutely, no matter what, cannot eat again. Take one off the list each day until there are no more bad foods you can have.

• Avoid alcohol! A shot of liquor has 100-120 calories, a glass of wine has 80 calories, a lite beer has 110-120 calories, and a regular beer has 140-170 calories

•Wear perfectly applied lip gloss. It makes you more aware of what’s going in your mouth. Also, flavored ones help with cravings.

•Low calorie hot chocolate curbs chocolate cravings, and makes you feel full.

• It takes 20 minutes for the brain to realize the stomach is full.

• Eat lots of fiber. It makes you feel full and takes fat with it out of your body. The natural cleansing helps improve both your energy level and overall feeling of wellness.

•Celery actually burns calories. Every hour eat a stalk of it.

• Read the nutritional information. Remember, fat-free does not mean calorie-free. Also keep an eye on fiber content. Get as much fiber into your diet as you can, while cutting fat and calories.

•Do not eat in front of the computer or TV. This distracts you from recognizing you’re full.

•move as much as possible, even taking the dog for a walking or dancing to your fav song boosts your metabolism!

•Have enough protein, fills you up for a long time and helps preserve lean muscle mass during a diet

•Breakfast should be the largest meal and contain the highest amount of carbs,