Dieting Tips
By Hamilton Magtibay
We all know by now that in order to lose weight we have to control our appetite from eating beyond our calorie requirements and by avoiding foods that are not in our diet. I'm sure we all have great discipline and we're all 'Gung-Ho' about losing weight and reaching our goals but there are times when things are just a bit difficult and staring at the same food/diet just makes us want to gagL Below are a few techniques I learned on my own through personal experience and recommendations from friends.
1. If you are at home and you're feeling hungry after eating your last meal and at the end of your wits and are about to go crazy from hunger (but you're not actually hungry)- Try to do one or two of the following:
· Drink cold water with ice: water will fill you up and make you feel full
· Chew Sugarless gum: this will keep your mouth busy and usually stops craving
· Try not to think about it or keep your self busy by reading or doing some light chores around the house that you've put off.
· Have a serious talk with your self and ask your self if it's worth eating that piece of pizza. Tell yourself how good you've been doing with your weight loss goals and eating that piece of pizza will just set you back.
· If all else fails – have a protein shake J its refreshing, filling, and it's also good for you.
2. You're at a restaurant:
· If you have a choice of restaurant go for Japanese food since majority of their food is grilled or raw (if you like raw fish) and you can always ask your server to have the sauce on the side.
· Try to stay away from Chinese food – WTF!!! Who doesn't like Chinese Food and who can stay away from it!!! Well, you know the consequences when you go to a Chinese restaurant that all dishes are cooked with fat, so try to avoid it or just have it once a month or once every couple of months IF YOU REALLY HAVE TO HAVE IT K
· Majority of chain restaurants such Apple Bee's, TGIF Fridays…etc offer low fat meals so that would be your best bet
· If restaurant doesn't have any healthy choices always ask your waiter for the leanest cut of meat and make sure that it's GRILLED. Your best bet would be chicken breast, salmon, flank steak, filet mignon, beef loin, pork loin, or anything that doesn't have any fat or 'marbling' within the meat. Also don't be shy about asking your server because restaurants would rather make money than not make money because you can't eat their food, or by just ordering ice water and salad.
· ALWAYS ask waiter to have sauce, gravy, or dressing to be put on the side NOT ON THE MEAT!!!!
· For your sides always ask for plain baked potato and make sure that vegetables are not cooked with butter. If everything else fails just go along with menu and at least make sure that your meat is lean and doesn't have any added calories such as butter or sauce. Then just have a little bit of mashed potatoes along with your lean meat for texture. It is better if you just eat lean meat on its own with plain salad or low fat/non-fat dressing.
· Go for smaller portions of meat. 6-8 oz of lean of lean meat is more than enough unless you are trying to bulk up for an upcoming bodybuilding show.
· Alcohol: try to stay away from beer because it contains a lot of carbohydrates and one drink is usually not enough. Order a glass of red wine instead – it's actually good for you and it taste good. I usually order a glass of Cab myself J
· DESSERT: OMG!!! DON'T EVEN THINK ABOUT IT!!!! Not unless you really deserved it – like if it's your Birthday or something.
3. Gatherings with friends or family: this is a tough one, but people who really care about you will understand about your dieting needs J
· See if you can make a request to the host of party ahead of time if they can cook something healthy like grilled lean meat or fish, which is usually the main entrée on parties.
· If you know they won't cater to your needs then eat before you go to the gathering and munch on vegetable sticks when you get there.
· If they don't have anything healthy then drink some ice cold water or just nibble on what seems healthy.
4. At work:
· BRING YOUR OWN FOOD AND STICK WITH IT!!! You're not being a snob if you turn down your co-workers from eating out with them or if you don't eat the same thing that they do. There's nothing wrong with living a healthy lifeJ in fact they will admire you for it and most likely do what you're doing.
· Stay away from that evil Vending Machine :-0
· And guess what – DRINK MORE WATER!!! Bring a gallon of water with you and just keep on filling that up everyday. Water has so much benefits plus it will keep you from getting hungry so you can stick with your diet.
Well, that's all I have for now. If you would like to add to this list please send it to mil@bodybuilding4everyone.com. Good luck with your health and fitness goals and always give yourself credit for everything you do in this process – I KNOW YOU CAN DO IT. Home Dieting Tips |  | |  | | Dieting Tips | | Dieting Tips
By Hamilton Magtibay
We all know by now that in order to lose weight we have to control our appetite from eating beyond our calorie requirements and by avoiding foods that are not in our diet. I'm sure we all have great discipline and we're all 'Gung-Ho' about losing weight and reaching our goals but there are times when things are just a bit difficult and staring at the same food/diet just makes us want to gagL Below are a few techniques I learned on my own through personal experience and recommendations from friends.
1. If you are at home and you're feeling hungry after eating your last meal and at the end of your wits and are about to go crazy from hunger (but you're not actually hungry)- Try to do one or two of the following:
· Drink cold water with ice: water will fill you up and make you feel full
· Chew Sugarless gum: this will keep your mouth busy and usually stops craving
· Try not to think about it or keep your self busy by reading or doing some light chores around the house that you've put off.
· Have a serious talk with your self and ask your self if it's worth eating that piece of pizza. Tell yourself how good you've been doing with your weight loss goals and eating that piece of pizza will just set you back.
· If all else fails – have a protein shake J its refreshing, filling, and it's also good for you.
2. You're at a restaurant:
· If you have a choice of restaurant go for Japanese food since majority of their food is grilled or raw (if you like raw fish) and you can always ask your server to have the sauce on the side.
· Try to stay away from Chinese food – WTF!!! Who doesn't like Chinese Food and who can stay away from it!!! Well, you know the consequences when you go to a Chinese restaurant that all dishes are cooked with fat, so try to avoid it or just have it once a month or once every couple of months IF YOU REALLY HAVE TO HAVE IT K
· Majority of chain restaurants such Apple Bee's, TGIF Fridays…etc offer low fat meals so that would be your best bet
· If restaurant doesn't have any healthy choices always ask your waiter for the leanest cut of meat and make sure that it's GRILLED. Your best bet would be chicken breast, salmon, flank steak, filet mignon, beef loin, pork loin, or anything that doesn't have any fat or 'marbling' within the meat. Also don't be shy about asking your server because restaurants would rather make money than not make money because you can't eat their food, or by just ordering ice water and salad.
· ALWAYS ask waiter to have sauce, gravy, or dressing to be put on the side NOT ON THE MEAT!!!!
· For your sides always ask for plain baked potato and make sure that vegetables are not cooked with butter. If everything else fails just go along with menu and at least make sure that your meat is lean and doesn't have any added calories such as butter or sauce. Then just have a little bit of mashed potatoes along with your lean meat for texture. It is better if you just eat lean meat on its own with plain salad or low fat/non-fat dressing.
· Go for smaller portions of meat. 6-8 oz of lean of lean meat is more than enough unless you are trying to bulk up for an upcoming bodybuilding show.
· Alcohol: try to stay away from beer because it contains a lot of carbohydrates and one drink is usually not enough. Order a glass of red wine instead – it's actually good for you and it taste good. I usually order a glass of Cab myself J
· DESSERT: OMG!!! DON'T EVEN THINK ABOUT IT!!!! Not unless you really deserved it – like if it's your Birthday or something.
3. Gatherings with friends or family: this is a tough one, but people who really care about you will understand about your dieting needs J
· See if you can make a request to the host of party ahead of time if they can cook something healthy like grilled lean meat or fish, which is usually the main entrée on parties.
· If you know they won't cater to your needs then eat before you go to the gathering and munch on vegetable sticks when you get there.
· If they don't have anything healthy then drink some ice cold water or just nibble on what seems healthy.
4. At work:
· BRING YOUR OWN FOOD AND STICK WITH IT!!! You're not being a snob if you turn down your co-workers from eating out with them or if you don't eat the same thing that they do. There's nothing wrong with living a healthy lifeJ in fact they will admire you for it and most likely do what you're doing.
· Stay away from that evil Vending Machine :-0
· And guess what – DRINK MORE WATER!!! Bring a gallon of water with you and just keep on filling that up everyday. Water has so much benefits plus it will keep you from getting hungry so you can stick with your diet.
Well, that's all I have for now. If you would like to add to this list please send it to mil@bodybuilding4everyone.com. Good luck with your health and fitness goals and always give yourself credit for everything you do in this process – I KNOW YOU CAN DO IT. |
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