1.) EAT LESS CARBS ON NON-WORKOUT DAYS
Healthy complex carbs are great for providing energy. But on days where you aren’t working out, you want to trim down your carbs to offset what you aren’t burning off that day. See if you can cut down on 2-3 servings of your normal carb consumption and you can have fat loss even on days you don’t workout!
2.) KEEP HEALTHY SNACKS AVAILABLE
You make bad decisions when you’re hungry. Your self-discipline is low and you’re likely to find the quickest, easiest fix to your problem. That’s often a bag of chips, candy, or the nearest fast-food restaurant. Keep healthy snacks like fruit, nuts, hard-boiled eggs, carrots, or yogurt around that will prevent you from making hungry decisions.
3.) DRINK A GLASS OF WATER BEFORE MEALS
One study showed that drinking a glass of water about 30 min before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water. We often eat until we feel “full,” which is reflective of the volume in our stomach rather than how many calories we consume. So trick your body by filling it with some water before eating. Plus, drinking water boosts metabolism so you’ll burn even more fat by being hydrated.
4.) EAT PROTEIN AND VEGGIES FIRST
For your meals, eat your protein and vegetables first, then finish off with your carbs. This is because the combination of protein and fiber from the vegetables has a positive effect on slowing down glucose absorption, helping you manage your carb intake and insulin levels a lot better. Also, vegetables contain water, so you’ll experience the same “filling” effect we talked about earlier with drinking water before meals.
5.) DON'T DRINK YOUR CALORIES
Happy hour, wine with dinner, and nightlife happens. Don’t let me talk you out of your lifestyle. But just know that for every alcoholic drink you’re consuming (~100 calories), you’re gonna have to run about a mile to burn off that many calories later. Not to mention the late-night garbage you’re eating after drinking. Do your best!
But if you’re drinking soda and/or fruit juice, I’d highly recommend cutting it out. Studies show that calories from liquid sugars are the single most fattening aspect in the modern diet. You can eat fruit, but avoid juices (and soda).