1. Keep an index card or slip of paper with you at all times. When you avoid a food craving, put a check mark on the card. Can also get a prize at x number of checks. Wanting to eat something you shouldn't? See how many (or few) checks you have.
2. Get a jar, like an old pickle jar. If you eat something with a wrapper (candy, gum, food, even drink mixes and sugar substitute packets) put the wrapper in the jar. Empty the jar weekly. This way at any one point, you can see all the processed foods you've eaten in that week.
1. Don't take a hot bath right before bed - higher body temp makes it harder to fall asleep.
2. Stretch a little - like gentle yoga moves - before bed.
3. Turn off the computer, TV.
4. Cut down on the caffeine/alcohol - no caf after 4pm is good usually.
5. Eat a little protein and some carbs before bed. example: banana & cottage cheese or yogurt, a graham cracker with peanut butter. A bite of food is better than no sleep.
1. 30 minutes of walking = three 10-minute walks. Three 10-minute sprints burns more cals than one 30 minute walk at consistent pace.
2. Lift weights if you have them, or do body weight exercise like pushups, planks, yoga moves, lunges, jump rope, or dancing.
1. Breakfast is the most important meal of the day because it jumpstarts your metabolism. For good breakfasts light on calories...
1 clementine (35 cal) good for vitamin C and fiber, 1 slice wheat toast with 1 tsp peanut butter (~95 cal), 6 oz. skim milk or soy milk (~70 cal) = 200 cal.
1/3 cup oatmeal cooked with water (100 cal), 1/2 c. milk or soy milk (50 cal), 3 large strawberries or 25 blueberries (20 cal) = 170 cal. Fiber in oats and protein in milk keeps me full for at least 4 hours. If I get binge-y, this is what I go for - hard to binge on oats, ya know?