1.) Don’t count calories
Eat when they’re hungry and don’t obsess about food. In the beginning of any weight loss journey tracking your calories and nutrition is a good idea, it gives you a chance to evaluate your diet but after a month or so you should have a good idea nutritionally what’s what. Eating shouldn’t be a mind fuck, it should be intuitive- until you get there focus on eating whole foods and listen to your body
2.) Don’t eat processed foods
To follow up to point 1 above- avoid packaged food when possible. Ditch the pre-made boxes and sauces- food companies want to make money and they do that by adding the cheapest ingredients possible, even the organic and “natural” brands use these tactics. Fill your fridge with vegetables, spices, beans and grains, and protein rich foods- then learn to cook, unless you can afford to buy all your food prepped.
3.) Don’t sit for hours on end
Just because you have an office job doesn’t mean your destined to sit down at a desk all day. You can use a standing desk, take walks during phone calls or even have walking meetings. Another option is to go for a short 5 minute walks every hour- or even do a set of lunges or squats, anything that will activate those muscles.
4.) Have fit friends or partners
Being active is a lot more fun if you’ve got a buddy! Plan your social activities around fitness. I always look forward to a workout when I know I have a friend to meet, it keeps you accountable but more importantly it’s fun. I go with my cousin, we plan mini challenges and afterwards if time permits meet up for coffee (ok… or sometimes a drink.)
5.) It’s a lifestyle not a diet
You have to give yourself enough time to actually adapt to a different style of eating and living. Make small changes over time, overhauling your life at once generally leads to very short-term success and long term failure. Several years ago I decided to cut sugar from my coffee, at first it sucked- it took the pleasure out of drinking coffee. I stuck with it and after about a month it became my new normal, now I sincerely dislike the taste of coffee with sugar in it. Changes are uncomfortable at first, but sooner then you realize they will become your preference.
6.) Indulge in moderation
Slim people still indulge. It’s all about moderation, I like wine so I choose that over dessert at night, and I love chocolate but I only buy a small amount of really high quality chocolate from a specialty shop. Follow the 80/20 rule and it’s hard to go wrong, 80% of the time eat clean and indulge 20% of the time.
7.) They don’t keep junk food in their house!
If you’re going to indulge do it when you’re out, i.e. an icecream cone from an icecream shop, fries or dessert from a restaurant, chocolate from the chocolate store. Who can resist treats in their house, NO ONE!