100 cools ways to diet

[Fit-Equip.com]

Because my rep was down pressed (no luv) decided to re do this, pictures too!




1 - Adjusting one diet change
Small changes that make the difference for those results


* 1. Start with 1 or 2 fruits a day; build it up to 8-10 as you get more comfortable.

* 2. Every meal (x2 fruit) = at least two servings of fruit and vegetables.

* 3. Super-sizing food = super-sizing your wardrobe. Small portions

* 4. When sitting down for a meal, engage all of your senses, and make it a purposeful act, not just mindless gestures. Know what you are doing as you unwrap it, peel it, put it on your plate, and sit down to eat.

* 5. Big breakfast = lower calories, through the day.

* 6. Always have half a plate full of vegetables and fruit - for lunch and dinner





Question 2 ? Easy tips for cutting those calories!


7. When eating out make sure you eat what you can eat - people just leave half their plates and waste food. Always avoid wasting food when you can

8. Share the desert, order one.

9. Use a salad plate rather than a dinner plate.

10. See your food, take it out of the greasy take out bag, see what your eating.

11. Start with the low calories first; salads, vegetables, and fruits. The meats and starches should be saved for last. So by the time you get to these you will feel full enough that you will eat smaller portions!

12. FACT You can lose 5 lbs. in one year simply by switching from whole milk to 1% milk, by drinking just one 8oz. glass per day.

13. Limit yourself to one 8oz. glass of fruit juice per day, as it has just as many calories in it as soda, ounce for ounce.

14. Gain calories from chewing food, always drink fruit juice which is fresh

15. Try using a food journal!





16. The Chinese say, ?Eat until you are eight-tenths 8/10 full.?

17. No mayo, rather mustard.

18. Eating more soup. Non-creamy soups are filling AND low-cal.

19. If can't cut down the fizzy drinks you can save 25lbs a year just by moving from Cola to Diet Cola.

20. Take your lunch to work.

21. Always eat seated.

22. Use water to replace thirst/juice/fizzy drinks when possible.

23. Lunch = mainly vegetables.

24. Avoid outside food.

25. Cut out the alcohol.




Question 3 ? How do I eat more vegetables?


26. No to Diet Cola, yes to V8, yes to Tomato Juice.

27. Dribble maple syrup over your carrots, or sprinkle green beans with chopped nuts, to make them taste better.

28. For one whole week mix italian diet dressing with three different cans of beans

29. Vegetable soup counts as a vegetable.



30. Sweet potatoes are great to try and are healthy for boxers.

31. Adding pre packed and pre bagged spinach on pasta, hot pasta and salad is a really good idea.

32. Spend the extra cash on clean, washed up and cut vegetables.

33. If you hate vegetables and really can't stand them, try colorful fruits like melon, oranges, mangos and water melons.

34. Always have about 7 bags full of your favorite vegetables. And have spoil yourself with one vegetable soup a day, after your sparring session, relax at home and have one mixed with your favorite combinations and any light dressing is great, or some light grated cheese on top.




Question 4 ? How do I actually stick to my diet?


By sticking to your diet not only will you become more confident in life but also you will find your self becoming a good decision maker and developing a better organised mind - great for mental preperation for the ring or hitting the bags!





35. ?Best vegetable portion is the biggest one. Best high-calorie food portfion is always the smallest one.?

36. ?Turn your attention else where and the cravings will disappear after 10 minutes.?

37. ?If I forget the cookie now, I will be around to enjoy my grandchildren.?

38. ?A moment on the lips is a lifetime on the hips.?

39. ?Stop over eating if it is so stressful in continuing to be fat.?




Question 5 ? ..but I am still overweight?!
40. Most people diet by day and binge by nightChange to better regime!

41. The act of ?grazing? can quickly mean consumption of a 600-calorie bag of pretzels without even realizing what you have done. Grazing can be dangerous, always think carefully of what you are eating, by strict, you may find yourselve alone watching the telly thinking about a bit nibble with some crisps and dip - make sure you have only healthy products in your house!

42. Do not over eat pasta ? one serving of pasta is 1 cup.

43. Those "oh a little more please bagels" add up to a 500+ calories!

44. Never ignore the ?serving size? located on the Nutrition Facts panel.

45. Nuts are healthy but heavy on calories. Do not sit around snacking on a bowl of nuts.

46. Energy bars and fruit smoothies need to be low-cal.





Question 6 - I am not cook, what is a low-cal dinner I can eat?
47. Smoothies made with fat free milk and solid fruit.

48. SMALL fast food burger, use mustard instead of mayo. Eat an apple when you get home to make up for it.

49. Peanut butter sandwich. 1% milk, an apple - whole wheat bread.

[Fit-Equip.com]

50. Microwaved frozen broccoli - sprinkle parmesan cheese and some pre cooked chicken strips.

51. A salad, 1% milk, and a healthy frozen entr?e.

52. Whole-wheat toast with asparagus you have cooked in the microwave, along with scrambled eggs.

53. 1 Frozen vegetable bag. 2 tablespoons of chopped nuts. 2 tablespoons of parmesan cheese.

54. A salad that is pre-bagged and topped with shredded reduced-fat cheese, canned tuna, grape tomatoes, and low-cal Italian dressing.

55. Think lean. Sliced turkey, on whole-wheat bread, with reduced-fat cheese, tomatoes, and either horseradish or mustard.

56. A can of soup heated up can be great.

57. Cereal along with fruit and fat-free milk is great no matter what time you eat it.

58. Try one of Subway?s veggie sandwiches.

59. Pre-cut some fruit for a salad, then add some yogurt.

60. Do not tell yourself that ?it?s ok because it is the holidays?; this only gives you an ok to splurge for 6 weeks.

61. Have a small meal such as a boiled egg or an apple with water, diet soda, seltzer, or tea, before you go to any parties.

62. Make it a point to stand somewhere else other than right by the food at parties.

63. When you are at a buffet, it is much safer to decide on three or four items, instead of picking a little of each thing. Make sure that only one of these is high in calories.

64. Decide to leave the sweats put away until January. It will allow less expansion room if you will wear your most snug outfits for the duration of the holidays.

65. When company leaves, give any extra leftovers away to neighbours or family, or you could even take it to work. Do not leave it at home where it will just be a temptation.

66. When you go shopping, walk around town three times before you starting your shopping.

67. Commit to exercising. Do not make it a negotiable choice.

68. One great way to include the entire family in exercise is to dance to music with family members in your home. You benefit from the exercise and time spent with family.





Question 7 ? any way to control the sweet tooth?
69. On occasion, enjoy a lean salad for lunch or dinner; this gives you the ability to save the meal?s calorie intake for a full dessert.

70. Try fasting in your diet. Fasting keeps your body light but not weak, it gives a tranquil feeling and will relax you for the full duration of the dead.

71. When you have a family who has to have something sweet every night, try compromising. A low-fat ice cream with fruit, or fruit with a dollop of whipped cream can be a tasty treat.

72. You might be surprised at how your cravings will vanish after going two weeks without sweets all together.

73. Generally, if a person receives enough fruit in their diet, they will not crave sweets as much as those who do not.

74. You can have sweets, just be wise about your choices.

75. Sweets that are lower in calories than others that are a smart snack, are frozen red grapes, sugar-free gum, sugar-free cocoa, Nutri-Grain chocolate fudge twists, hard candy, or Tootsie-Rolls.





Question 8 ? I binge at night, how can I conquer this?


76. Most people, who struggle with binging at night, do not eat properly balanced meals throughout the day. Make sure that you eat breakfast, lunch, and dinner!

77. Be sure to sit at the kitchen table when you eat your evening meal.

78. Cold unsweetened raspberry tea tastes good, and it is great for keeping your mouth busy.

79. Changing the schedule you normally have at night might take a little effort, but it can certainly pay off.

80. If you tend to eat at night due to emotions like depression or anxiety, you need to take the time to get in touch with a non-food method of coping with your issues is a great way to reach your goal.

81. One way to accomplish your goal of not binging at night is to post a sign on your kitchen and refrigerator door that says ?Closed After Dinner.?



82. Brush your teeth right after you finish dinner, because food tastes terrible after you have had toothpaste in your mouth.

Did you know?


83. Make sure you eat without engaging your interest on any other activities such as reading, watching television, or sitting at the computer. It causes you to ignore your body and its signs telling you that it is full.

84. Although some people have the misconception that eating late at night causes weight gain, the truth is how many calories you eat, not when you eat them.





Question 9 ? How Can I Reap Added Health Benefits From My Dieting?


85. Going for the fat-free foods isn?t always going to be your best bet. Research has discovered that none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed from salads with fat-free dressing. Only slightly more is absorbed with reduced-fat dressing; the most is absorbed with full-fat dressing. The main key is to remember to use your dressing in small amounts.

86. Skipping breakfast isn?t a good idea; this will leave you tired, cranky, and have you craving not so good foods throughout the day. To fill yourself up healthfully and tastefully, try this sweet breakfast full of antioxidants. In a blender, process 1 c of nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no sugar added), 1 peeled kiwi, and 1 peeled banana. Pulsate until mixture is a milkshake consistency. This makes approximately one 2-cup serving. This delicious serving also comes with a guilt free 348 calories and 1.5 fat grams.



87. If you work all afternoon and become famished and are forced to use the not so healthy vending machines, go for the nuts, the same goes if you are stuck with nothing but a hotel minibar to eat from.

88. Next time that you are feeling exhausted by late afternoon, ditch that cup of coffee and reach for a healthy cup of yoghurt instead. The combination of protein, carbohydrates, and fat in an 8-ounce serving of low-fat yogurt will give you the sense of fullness and well being that coffee cannot match. By eating a small amount of nutrient rich food you get a boost to your brain and body.

89. Another key area is your pantries. Making just a few slight changes can get you a lot closer to your main goal weight. Here are a few tips.

* If you use corn and peanut oil, replace them with olive oil.
* Same for breads, use whole wheat instead of white.
* Trade in your fatty meats such as salami and bologna and use canned tuna, sliced turkey breast, and lean roast beef.
* Change from drinking whole milk to fat-free milk or low-fat soymilk.
* Try to transition yourself from whole milk, to 2%, then 1% before you go fat-free.



90. There is nothing less appetizing than a crisper drawer full of disgusting mushy vegetables. Frozen vegetables store much better, and they also have a greater nutritional value. Food suppliers typically freeze their veggies soon after harvesting them, which locks in the nutrients.

91. Take a look back at our Diet chart sample so you can reap a glance of your own success by marvelling at your achievements and weight loss targets..





Question 10 - Eating Less Isn't Enough for me. ? What Exercising Tips Will Help Me Shed Pounds?


92. Overeating isn?t the result of exercise.

93. When you are exercising, don?t wait for thirst to strike you before you take a drink, by the time you start feeling thirsty you are already dehydrated. Try drinking at least 16 ounces of water, sports drinks, or juices two hours before you plan to start exercising. Then an hour later drink another 8 ounces, and another 4 to 8 ounces while you are exercising. Finish off with at least 16 ounces after you end your workout session.

94. If you like walking for exercise, tune into an audio book while you jog or walk. It will keep you going longer, and have you looking forward to your next walk, and the next chapter.

95. If you have the idea in your head that yoga is too serene to burn calories, think again. You can burn 250 to 350 calories during an hour-long class. Plus you will improve your muscle strength, flexibility, and endurance.

96. Not drinking enough water can also slow down your weight loss efforts. Dehydration can slow your metabolism by 3 percent, or about 45 fewer calories burned per day. Small sips here and there often work better than 8 ounces gulped down at once.







Question 11 - How Can I Manage My Emotional Eating and Get the Support I Need?


97. A registered dietitian (RD) can help you to find healthy ways that you can manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

98. The best place that you can drop pounds is at your local church. Researchers set up a healthy eating and exercise programs in 16 Baltimore churches. Over 500 women participated and after a year the most successful lost an average of 20 pounds. Weight loss programs based on faith are so successful because there is a built-in community of people that you can feel comfortable with.

99. Another reason to keep level headed all the time; Pennsylvania State University research has found that women less able to cope with stress-shown by blood pressure and heart rate elevations-ate twice as many fatty snacks as stress-resistant women did. Even after the stress stopped. In this case they used a 25-minute session of periodic jack hammer-level noise and an unsolvable maze.

100. Sitting at a computer can also help you slim down. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mails with counselling shed 5 ? more pounds than those who got no counselling. Counsellors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. There are several online weight loss and diet programs and most offers these features.

[izzylicious]

i like.. some stuff is not really 100% right, but alot usefull stuff. repped.

[Gabriel01]

ehh, there is alot of information out there. is this something you copied and pasted from else where ? or is this yours ?

[Fit-Equip.com]

ehh, there is alot of information out there. is this something you copied and pasted from else where ? or is this yours ?

Yes 100% - It was taken from our boxing store site, www.fit-box.com

If you have suggestions or other things you want to see, videos and tutorials please suggest or make edits on things you think may be mistakes and we will alter them

Thanks for reps!

[shadowsfall19]

Wow, may read later.