13 Tips for Successful Weight Reduction

*Derived from Nancy Clarks “Sports Nutrition Guidebook”


Write Down What and When You Eat or Drink in a Day and WHY
o Keep a log of every morsel of food and drop of liquid for 3 days
o Record why you eat. Are you stressed or tired or hungry?
o Pay careful attention to your mood when eating.
o Remember that food is fuel and should not be used like a drug. Sometimes a hug is more satisfying than an Oreo cookie.

Start Your Diet at Dinner
o Become aware of meal timing. Eating skimpy at breakfast can cause you to overeat during the day. If you eat lightly during the day and excessively at night then experiment with eating a larger breakfast and a lighter dinner.

Learn Your Caloric Budget
o First you under-eat, then you become ravenous, and eventually you blow your diet. Don’t eat blindly, a road map is essential – your calories are your guide.
o The best way for you to understand your caloric budget is to experience a “Hydrostatic Weight Test.” There is a Hydrostatic Weigh in truck coming to Club Sport of Pleasanton Tuesday July 28th. Whether you are a member of the club or not you can book an appointment by calling 925-463-2822.
o For a cheaper, faster, less effective way to understand your caloric needs then email healthlinknewsletter@live.com for a free calorie calculator spreadsheet.

Subtract 20 Percent of Your Total Calorie Needs
o When you cut back too much you will lose muscle, slow your metabolism, and consume too few calories to protect your health and invest in top performance. Just a 500 calorie per day deficit should burn 1 pound of fat per week.

Divide Your Calorie Budget Evenly Into Three Parts of The Day
o You won’t gain weight by overeating at breakfast or lunch if you compensate later in the day.
o Break 1/3rd of your calories into 3 categories: 1-breakfast + Snack 2- Lunch + Snack 3- Dinner + Snack

Read Food Labels
o Look for meals with balanced Protein, Carbs, and Fats.

Eat Slowly
o Give yourself ample time to completely chew your food.
o It can take up to 20 minutes to realize you are full, slow down.

Eat Your Favorite Foods Regularly
o Food is something that should be enjoyed, find healthy meals you like.

Keep away from Food Sources That Tempt You
o Out of sight, out of mouth. Don’t walk down the street with your favorite ice cream shop on it. Avoid parties where your temptations can get the best of you.

Post a List of Ten Pleasurable Activities That Require No Food
o It’s important to have some strategies in place for when you are bored, lonely, or tired that don’t require food.

Each Week, Plan a Day Off From Dieting
o You do not have to go non-stop! Give yourself permission to fully fuel yourself.

Exercise Consistently
o Exercise should not be viewed as punishment but as a means of improving performance.

Think “Fit and Healthy”
o Each morning visualize yourself as being fitter and leaner.
o Think healthy, positive, encouraging thoughts.
o Avoid all negative stimuli of the mind as a positive and a negative thought cannot occupy the mind at the same time.