Weight Loss Competition Tips

bunnysone

I'm running an 8 week weight loss competition in my gym shortly and part of the competition is that I am giving a tip on weight loss every day over the 8 weeks.

So I thought I'd start by (very briefly) listing the basics of what I've got through here, maybe get some to add and maybe get some feedback on what has worked for others before:

1) Water - how much are you drinking?
2) Interval training
3) Sleep and getting enough
4) Stress and how to minimise it
5) Planning
6) Types of foods, their properties regarding protein, fats, carbs and nutrients and when to eat them
7) Sugar
8) Salt
9) Weight loss trigger foods and negative calorie foods such as pineapple and cottage cheese
10) Consistency
11) Incidental exercise like taking the stairs or parking further away from the door
12) Training partners and their advantages
13) personal training and benefits
14) Weighing in at the same time of day and same day of the week
15) Portion control - what size really is a serve?
16) Involving the family for support, and exercising with them
17) Weights training
18) Food substitutions such as frozen yoghurt instead of ice cream
19) Things you enjoy, like dancing, dont feel like exercise
20) Regular eating at regular intervals
21) To Change your body you need to change your body and understanding you need to do something different to what you are doing now
22) Don't deprive yourself - occasionally small amounts of chocolate etc is ok
23) Eat fresh - anything you can make instead of take out of a box you can control better and you knwo what's in it
24) Prepare ahead of time
25) Eat slowly, eat until you are 70% full is the general rule
26) Eat at the dinner table not in front of the TV
27) Keep a food diary
28) Eat meals from smaller plates
29) Take before and after pics
30) Allow small rewards like a new workout top as you succeed
31) If you can't control eating it, don't buy it and have it in the house
32) Understand calories and kjoules and what your daily recommendation is
33) Unsweetened teas are a great choice to fill up on
34) It's proven that chemicals in food can attribute to both weight gain and difficulty to lose weight - eat organically
35) Spicy foods will help kick start your metabolism
36) Sustained endurance training with the right diet can kickstart fat burning
37) Eat to train - don't starve yourself
38) Brick training (run then immediately cycle etc to challenge muscle groups)
39 Train twice a day for 2 shorter bursts than just once a day to increase afterburn time
40) Try eating the opposite food to what you crave - it CAN kill your cravings by tricking your tastebuds
41) Better choices when eating out - ask for what you want (ie no butter on vegetables)
42) Understand food labels like 'light' - that could mean light in colour for example
43) Replace tv with board games, reading or interactive means so your brain is busy and doesn't think about food automatically
44) Share dessert if you must have it
45) Consider meat substitutes like pulses, quinoa, tofu etc a couple of times a week
46) Set realistic, achievable goals
47) Shop with a list and shop the perimeter
48) Accept plateaus - they're going to happen - change something to try and bump yourself off it
49) Brush your teeth when you've finished eating
50) Develop mood regulation strategies like talking it out instead of eating
51) Eat whole foods, wholegrains, whole fruits
52) High fibre and high protein

Whew - just need 4 more to make up one a day for 8 weeks

spyder_rose

Very good Definitely good tips Thanks