DO YOUR WORKOUT IN THE MORNING: If you work out in the morning there are fewer distractions, fewer things coming at you because the rest of the world is still asleep. Even people with the best intentions can be derailed by one e-mail, one cranky spouse, one sick kid, one happy hour, and that's just not going to happen in the morning. Besides giving you more energy and freeing up your evenings, a morning workout could even help curb your food cravings. It sets the table to help you make better choices throughout the day.
PORTION CONTROL: Portions are very important, as well as timing. Start with the image of a 9 inch plate. On this plate you'll "see" four items: A Rubik's cube, representing your carbohydrate portion at breakfast, lunch and dinner. A deck of playing cards, symbolizing your protein serving at each meal; this is approximately 3 ounces. Anything you like -- from chicken to cheese, eggs, fish, or beef. A water bottle cap represents the amount of fat on your plate -- a little more than one teaspoon. This can be salad dressing, butter, olive oil -- any fat you favor. Visually stack three DVD cases; this represents how much fruit or vegetables to eat at each meal.
Have a Plan and Stick to it – Schedule your workouts like you do any other appointment. Put it in your book! Lay your gym clothes out the night before or pack your gym bag and leave it by the door. Plan your meals. Don’t wait until 7pm to think about dinner. If you eat out a lot, know which restraints you can order healthy choices. If dinner is going to be late have a snack 2 hours before.
Prepare your food and buy a cooler – This is essential in sticking with your diet. You can’t leave your meals to chance. When making dinner make a little extra so you have lunch tomorrow. Pack it right then. Organize some snack such as an apple or string cheese and put that in your lunch and some water in a cooler that you take with you in the morning.
STAY HYDRATED: Drink more water – This is so incredibly important. I feel many people are walking around dehydrated. There are so many benefits to drinking water. Your skin will look better, you will feel less bloated, and you will metabolize fat better. Drinking water also helps you feel full. You want to drink 64 oz of water or 2 big bottles (not med.)