Some of these I have written myself and others I have gathered from a few others in a weight loss support group forum.
1.) No matter what you’ve heard, your body needs carbs for energy. Cutting out carbs completely is one of the worst things you can do.
2.) Do NOT drink fruit juices. For example 12 ounces of grape juice have 55 grams of sugar compared to a 12oz coke that has 39 grams. Sugar is sugar no matter where it comes from. Try adjusting to unsweetened iced tea or fruit infused water.
3.) Falling off the wagon one day will not ruin your diet and hard work you’ve done. I see too many people crushed after indulging in something really unhealthy and everyone usually has the same reaction and wants to give up. It’s not the end of the world. Do an extra hour of cardio that week and that cake you ate is non-existent.
4.) Always have one reward meal every week. You’ve worked hard all week, you deserve a tasty meal. Just don’t go crazy and stay away from fast food.
5.) You should never feel hungry. Always eat if you’re hungry. Waiting until you’re really hungry to eat is really bad. Your metabolism will slow down and you’ll most likely eat more food.
6.) If you’re eating only once or twice a day you’re never going to lose weight. Your body needs food all day to stay burning fat. If you don’t have food for energy your body will start taking energy from your muscles which reduces your muscle mass and when that happens your fat loss will go down significantly. Muscle burns fat.
7.) AB EXERCISES DO NOT GET RID OF BELLY FAT!!!! I can’t stress this enough. Cardio is the only thing that really burns fat. Although building a strong core will increase your fat burning capabilities.
8.) Eat a lot of protein. Protein is essential for refueling your muscles and helps get you lean. The amount of protein you eat should be half your body weight in grams. If you weigh 200 pounds you should be eating 100 grams of protein. You always here bodybuilders saying to eat your entire weight in protein but that’s pointless if your not trying to be Mr. Universe.
9.) Don’t eat heavy past 6pm. Your last big meal of the day should be eaten before 6. But if you get hungry later on before bed, eating fruit, nuts or vegetables is the best thing you can do. If you go to bed hungry you might wake up and decide you want a midnight snack, and when we’re really hungry we tend to eat something we probably shouldn’t.
10.) Canned soup may be low in calories and have veggies in it, but it’s packed with tons of sodium which is one of the worst things you can consume.
11.) Drink a big glass of ice cold water as soon as you wake up, even before your coffee. This can boost your metabolism up to 15% more for the day and also wake you up faster than coffee.
12.) Artificial sweeteners are horrible for you and although they aren’t real sugar they also slow down weight loss and cause other issues over a lifetime.