20 Weight-Loss Tips from A Biggest Loser | Eat This Not That

Biggest Loser tips for weight loss

Lossing Weight / March 3, 2021

2. Upset your grocery cart


Our grocery store rituals are embedded in our psyches. We’re all always grabbing the same stuff—it’s one of the hardest habits to break. If the same stuff were always, say, broccoli, carrots, strawberries, fish, whole-grain bread, a bag of beans, and almonds, that habit wouldn’t be a problem. But you know and I know it’s not. Do your regular shopping and choose the things you usually do. Count how many packages are in your cart versus the number of produce or meat/poultry/seafood bags (frozen food bags only count if you have healthy frozen fruits and vegetables or lean sources of protein like fish in them). Write it down. Twenty-five packaged goods, three bags of fruits and vegetables, one bag from the poultry department, whatever. The next time you go to the market, shift the balance. If you have 25 packaged goods, try to get it to less than 20 items. The next time, get it to less than 15 packaged items. Before you know it, you will have totally transformed your kitchen without even trying. Here are 50 supermarket tricks you probably fall for.

3. Turn “I can’t” into “I can”


There are two types of people. Those who say they can and those that say they can’t, and both are right. You’re about to gradually become an “I can” person. Start counting how many times a day you either say out loud or to yourself “I can’t.” It doesn’t have to relate to eating or exercise. Maybe you say things like, “I can’t finish all these dishes tonight, I have to go to bed” or “I can’t face looking at the want-ads even though I know I need a new job.” It could be anything, big or small. Just count how many times you stop yourself from doing something because you don’t think you’re capable. Tomorrow, start replacing one of those “I can’ts” with “I can.” If you counted seven “I can’ts, ” knock it down to six. Reduce the number the following day, then again the day after that. Train your brain. You think you can never avoid the cupcakes they bring in for birthday parties at work? Try it. Tell yourself, “I can avoid them, ” then watch yourself succeed.

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4. Partner up


Over the last few years, something has come to light about people who live well into their 90s and even to 100. All of them have a sense of community. They reach out to other people. Identify someone—or several people—that you can exercise with. It can be a spouse, your child, a neighbor, a friend, a relative, even just an acquaintance that you think would be willing. This is going to allow you to kill two birds with one stone. You’ll get out and move because there is someone there to hold you accountable (just as you are there to hold the other person accountable). It will also give you the opportunity to add that all-important social factor to your day.

5. Tune into your hunger cues


You're probably not as hungry as you think. I’m going to take a wild guess and say that you like to pile up your plate high. And maybe once you’ve stuffed all of that food down, you feel pretty uncomfortable. Still, you do it again at the next meal, and the one after that. Your eyes are bigger than your stomach because it takes time for your brain to get the signal that your stomach has had enough. If you keep eating without pause, you’re never going to get the message. Make up your dinner plate as you normally would. Dish up the vegetables, put some chicken beside it, spoon on some rice—whatever you usually eat when you’re trying to eat healthfully. Eat half of it. Take your plate into the kitchen, and go for a 30-minute walk. If you’re still hungry after the 30 minutes are up, eat the rest of the food. Most people never do. These hunger-fighting foods can help you lose weight.

6. Record your victories


Little acts of courage are performed every day, yet often go unnoticed. But there’s no doubt that they add up and can even inspire you to do bigger things. Keep a log of your little victories. Write down three things each day that you accomplish. “I went to the gym even though I didn’t want to.” “I took care of that huge pile of laundry that was covering the floor of my bedroom.” It only has to be a few sentences a day, but putting a date stamp on it will serve its purpose six months from now when you look back and see how many successes you’ve racked up.

7. Take a lunch “break”


Source: www.rd.com