1. Get moving – If you want to lose weight, exercise definitely helps, so why not exercise everyday? Yes even on the morning of the 4th. If you exercise for 30 minutes a day, increase it to 45 minutes. If you exercise three times a week, move it up to five times a week. If you have a stationary bicycle or treadmill at home, dust it off and put it in front of the television for some background entertainment while you’re exercising. Go to youtube.com and type in motivational music and listen to something inspirational while working out.
2. Aim for seven-a-day – Making sure you eat seven or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients.
Example of Foods to eat Vegetables
Artichokes, 10 grams of fiber
Broccoli, 5 g of fiber per cup
Brussels sprouts, 4 g of fiber per cup
Fruits and Nuts
Figs, 14 g of fiber per cup
Prunes,12 g of fiber per cup
Pear, 5 g of fiber
Almonds, 4 g of fiber per cup
3. Never go to a party hungry- Soluble fiber dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control. So before you go to a holiday party, eat a healthy fiber packed snack. When you arrive at the party, you won’t be craving so much BBQ.
Grains
Bulgur, 8 g of fiber per cup
Quinoa, 5 g of fiber per cup
Brown rice, 4 g of fiber per cup
4. Say No Politely – Many times you feel forced to eat food because people keep putting it in front of you. Learn to say no politely. Sounds simple but you’d be surprised how many people feel guilty saying “no”. Next time you get asked to eat more when you know you’ve had your fill try saying “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful” or “I”m pregnant…. just kidding I’m fat and need to lose weight don’t let me eat anything please” You’ll find saying “no” isn’t so hard to do after all.
5. Focus on socializing – Don’t stand around the food table when you’re at a party, or pull your chair up to the table like some of my Uncles – focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free, it might raise your blood pressure if you talk to the wrong person but you won’t put on any extra weight at least.
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the largest bootcamp in Chicago The No Excuse Bootcamp and the exercise series “You Would Think I Invented Sweat” for booking information or more fitness tips visit our NEW WEBSITE www.chicagofit4life.com Youtube www.youtube.com/chicagofit4life