One of the most frustrating things is to bust your ass in the gym only have weeks pass you by and not see any results. And if you do see any results, there no were near what you had expected.
So I sat down and took another look at what I was doing from day to day and take notes. I was extremely surprised at what I found myself doing. After doing this for about a week, I analyzed it to find out how I could optimize it and extract the most from my notes. Here is what I came up with to help everyone else attain their goals a little easier!
So here is what I found to be some of the most important tips to help you get those cuts your looking for. Eat breakfast on a regular basis. But, in making breakfast, try to chose foods that are not only high in protein, but that are also high in fiber and complex carbohydrates. Next, don't gorge on the weekends or think that, because you have worked so hard, you deserve a “cheat” day every week. Try to reserve those extra calories for specific and limited times, especially if your goal is to lose weight.
Now, here was something I found myself doing, eating in front of the television. My goodness, this is one of the worst things you could do, it completely sets you up for mindless eating. Let me tell you something, unless your trying to gain as much weight as you possibly can, do not eat in front of the television. In one evening in front of the television, I had consumed an extra 800 calories, and get this, I was still “hungry”. What happens if you find yourself doing this every night or even a couple of nights a week? Not good.
Try to limit snacking after dinner, unless it's low calorie food such as veggies or something along those lines. Throughout the day try to eat smaller meal rather than what you normally do. This will help in reducing the amount of total calories you are eating. Make sure that you are eating enough protein, as this will help support lean muscle and retain muscle while you are decreasing the amount of calories you are consuming. Protein can also help in controlling your hunger better than fat or carbohydrates.
Next, you will want to control portion sizes, eliminate fast food, establish an eating routine, try to start reading food labels. Eventually, this will more than likely lead you to eliminate processed foods (not sure how this happens, something I noticed a lot of people I know have done). And as a side note here, there is nothing inherently wrong with processed foods, though it tends to be the foods we are most likely to over eat.
Lastly, one of the best habits to get into is keeping a log of what foods you eat and how much you have eaten. This allows you to determine what you need to increase, decrease, or eliminate from your diet. Most people will try to “eye ball” what they are eating and guess how much they think is in front of them. Those are the ones that usually struggle the most, are you one of them? Seeing the “truth” right in front of you will help you make more analytical decisions