The List

This is all from Super Skinny Me... just condensed and hanging on my fridge. and mirror. and forehead. and maybe should be taped to the couch so that when I want to sit, I move instead. But I thought you might like it:

Basics:
Create a calorie deficit
Zig-zag calorie intake
Eat 5-6 meals per day
Cardio
Resistance training
Run

How to:
1. Don’t starve yourself
2. Quality NOT Quantity – nutrients vs. calories
a. High fiber
b. Rich in protein
c. Low energy density – fruits & veggies
d. High nutrient density – fruits & veggies
e. Supplement
3. Reduce calories slowly –don’t go the lowest extreme 1st or you’ll get stuck
4. Don’t eat too much – distinguish between hunger, greed or boredom
5. Adapt based on feedback from your body – if it doesn’t work, change it
6. Minimize muscle loss with weight training
7. Drink WATER and forget about everything else
8. Opt for non-fat food choices
9. Swap regular cheese for goats cheese
10. Tweak your favorite foods for a lower calorie option
11. If you can’t understand or pronounce what’s on the label, don’t eat it
12. Eat more protein
13. Egg whites for breakfast
14. Don’t fill up – eat until you don’t feel hungry
15. Eat only from a plate – NO fast food in the car
16. No to alcohol
17. Go Mediterranean – evoo, avocado, nuts
18. Use spray oil – don’t pour
19. Supplement with fish oils, vitamin d, & vitamin c
20. Try CLA
21. GREEN TEA – 5 cups per day
22. Get rid of high calorie foods laying around your house
23. 1 tsp of turmeric per day
24. Cinnamon before every meal - this is from another blog but I added it
25. Chew thoroughly
26. Don’t banish sweets, instead have dark chocolate
27. Vegetable soup BEFORE meals - weight watchers tip