Power of Movement


50 Tips for Reaching Your Fitness or Weight Loss Goals


October 8, 2015


Blog, Diet

Yeah, yeah, yeah; we’ve heard these all before.  But sometimes a little reminder is just what we need to get back on track and be mindful of our goals.  Here are 50 quick and easy tips for getting back on track.  Stay strong!

  1. Mix up your routine to avoid weight-loss plateaus.
  2. Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
  3. Add an extra five minutes to your cardio routine.
  4. Keep weights in the living room so you can do some reps while watching TV.
  5. Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
  6. Take time once a week to plan out and shop for meals and snacks so you’re prepared whenever hunger strikes.
  7. Keep a food journal and email it every night to a friend or family member. The accountability will keep you honest.
  8. Once a week, snap a photo of yourself so you can see proof of your body changing. Weight-loss jarsare also a great visual reminder of reaching your goal.
  9. When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
  10. Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
  11. Don’t keep junk food in your kitchen. If it’s not there, you can’t be tempted by it.
  12. Aim for a 300- to 400-calorie breakfast. Include at least 10-15 grams of protein which suppresses ghrelin, a hormone that stimulates your appetite.  Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation.
  13. Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours.
  14. You already know never to skip breakfast, but it’s also important to eat within an hour of waking to boost your metabolism.
  15. Limit the carbs (especially refined carbs like muffins and bagels) and include a little fat.
  16. Practice portion control. Have a set of measuring cups and spoons on hand instead of eyeballing.
  17. Eat a grapefruit instead of drinking juice; the fiber will help you feel full longer, and grapefruit is proven to help with weight loss.
  18. Keep lunch between 400 and 600 calories.
  19. Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
  20. For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.
  21. Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice.
  22. Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.
  23. Keep dinner between 400 and 600 calories. Serve yourself a smaller portion, so if you like going back for seconds, you’ll just end up eating a normal-size portion.
  24. Use salad-size plates instead of dinner-size ones.
  25. Chew gum while cooking to keep from snacking.
  26. Halfway through your meal, stop and drink some water and decide if you’re really hungry for the rest or if you’re just eating it because it’s on your plate.
  27. Keep snacks to 150 calories or fewer.
  28. Go for protein instead of sugar to keep energy levels going strong instead of crashing.
  29. Always bring snacks on the road to avoid having to hit convenience stores, fast-food chains, or airport food courts.
  30. Make 150-calorie nonperishable snack packs to keep in your purse, gym bag, and office drawer. Nuts are a great option since they keep you fuller longer and boost your metabolism.
  31. Choose wet snacks such as melon, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.
  32. Munch on an apple. It is full of fiber and works as a natural appetite suppressant.
  33. Use veggies like carrots or zucchini in place of spaghetti.
  34. Spread hummus, mustard, or pureed roasted red pepper on sandwiches instead of mayonnaise.
  35. Choose a whole-wheat wrap instead of two slices of wheat bread.
  36. Use sliced strawberries on your PB&J instead of jam.
  37. Go open-faced to cut calories and carbs.
  38. Keep a reusable water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert.
  39. Use your lunch break to work out and then eat later while working.
  40. Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
  41. Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch. Walk to a co-worker’s desk to chat instead of instant messaging.  When nature calls, use a bathroom on a different floor to make you use the stairs.
  42. Choose menu items that are grilled, baked, blackened, steamed, or broiled instead of fried or breaded.
  43. Eat a little something before heading out, like a handful of almonds, so you don’t arrive at the restaurant famished.
  44. Always start your meal with a salad. It’ll fill you up, making you eat less of the actual meal, and it’s way fewer calories than typical deep-fried or cheesy apps.
  45. Ask for all dressings, condiments, and sauces on the side.
  46. Opt for the baked potato instead of french fries, and yes, eat the skin!
  47. Ask for your entrée to be served on a bed of greens rather than a bed of pasta or mashed potatoes.
  48. Before your entrée arrives, ask the waitperson to bring you a to-go container so you can package half to save for later.
  49. For wine-lovers, order one glass instead of splitting a bottle.
  50. You don’t have to skip dessert. Order one and split it with your dinner partner.




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