The points in bold are taken from the booklet. The rest are my added thoughts and opinions.
1. Size Makes a difference. When it comes to counting calories, we have to make sure we are feeding our bodies enough fuel to keep us going. If you weigh 140 pounds, you only need 1200-1400 calories to lose weight. If you add in exercise, you will need a little more. If you weigh 250 pounds, you need at least 2000 calories for weight loss. If you weigh 200 pounds and are only eating 1400 calories each day, and you are working out (even if it’s just walking or a light workout), your body is going to hold onto your fat like there’s no tomorrow.
2. Control your portions. When you eat at a restaurant, you’re getting at least twice the portion size you really need. Sometimes, it’s three times the amount you should be eating. When I am eating at a sit-down restaurant, I ask for a to-go box as I am ordering. When they bring my food, half goes in the box right away, and I don’t look at it again. When I’m eating a salad, I dip my fork in the dressing, and then I stab some salad. :) Instead of pouring 2, 3, or even 4 tablespoons of dressing (hello, calories!) on your salad, try this method and you will notice it is just as flavorful but it saves you hundreds of calories.
3. Make smart choices. When choosing snacks, it’s best to stick to fresh fruits and veggies. Adding leaner protein in to your diet will help keep you full longer, too. Replacing processed foods with fresh foods, limiting carbs, and when you must have pasta with sauce, choose marinara instead of creamy sauces (like alfredo).
4. Be consistent. I have a MyFitnessPal account and I track 5 meals each and every day. Eat breakfast within an hour of waking up, then have a snack 2 hours later. Lunch will be 3 hours after your first snack, and then you will have another snack 2 hours after that. Dinner will be finished at least 3 hours before bed. If you divide the meals evenly, you will eat 300 or so at each meal (depending on the amount of calories you’re supposed to have each day).
5. Hydrate, hydrate, hydrate. Drink tons of water! Weighing 250 pounds, I should drink at least 100 ounces of water every. single. day. That is really hard for me to do, but I do try. It’s recommended that you drink half of your body weight in ounces. If you aren’t currently drinking much water, just start with a few glasses a day and work up to it. Flavor it with Crystal Light, add ice to it, etc. Make it taste better and you’ll be more likely to drink more.