1. Count your calories. Religiously. Everything. Use an app that already has tons of food in the database. I liked My Plate from livestrong.com but hear great things about other tools. I have read articles from nutritionists recently that don't like calorie counting, but I needed the control and limits while trying to lose weight and learn.
2. Measure your food. The calories on packages are only per serving size, so get the measuring cup out. The one thing I never did was weigh my meat portions.
3. Snack wisely. You will be hungry, your metabolism is cranking, prepare snacks that you like and won't binge on. Nuts are hard for me because you get so few for the calories! But you can eat a good portion of raw baby carrots for next to nothing or a gigantic apple sliced into thin pieces or even pretzels. Trick yourself by eating and chewing more of these foods for less calories.
4. Just stop eating some things for a while. Seriously moderate cheese, bacon, candy, alcohol and other high calorie foods that supply little reward. Hell yeah, cheese is good. It's also incredibly fattening and will suck up your calories. Eat it once a week and make it count, savor it, sip that glass of wine slowly.
5. Hot beverages are your appetite-curbing friend. Few things can cut your appetite like a mug of hot tea or black coffee. Limit the use of sugar, artificial sweeteners and cream. If you use it, put it on your calorie count!
6. Don't starve. You might feel like it at first, but you will get used to a smaller amount of food after a week or so. But don't be miserable all the time. If you are hungry, eat something...just eat something healthy (a piece of fruit, baby carrots, popcorn, etc.). See item #3.
7. Eat food that you like! Grilled chicken doesn't have to be boring; eat pork and red meat and fish! Change it up with all sorts of spices or, literally spice it up with hot sauce! Don't eat the same food every day or you will be dying for a cheat meal by Tuesday.
8. Don't obsess over protein, fat, and carbs. Try to eat everything evenly without going overboard on one or the other. And I know fruit has carbs, but seriously...it's fruit. Just be sure to track it in your calories because it will cost you more than veggies!
9. Eat the rainbow! The color of food is an indicator of it's nutrients, so eat everything. Don't just eat the green veggies, try orange (sweet potatoes and carrots), red (tomatoes, peppers, radishes, red onions), white (onions, cauliflower), purple (eggplant, cabbage).
10. Make it easy on yourself.
- Buy frozen vegetable steamers that are unseasoned or lightly seasoned.
- Bagged salads are super convenient and provide variety.
- Cook a couple pieces of chicken one night to have leftovers.
- Have canned tuna or other easy to grab proteins on hand.
- There are tons of items in individual servings. Buy those if you are crunched for time even if they are a little more expensive. (i.e. nuts, yogurt, hummus, carrots)
11. Watch liquid calories. Alcohol is always what people try to avoid, but be careful with juices, smoothies and soft drinks. Just don't drink soft drinks, they aren't made of anything real!
12. Learn how to order at restaurants. I learned from my sister that you can basically make up a meal at a restaurant. She has some of the most difficult orders there are, but most places are more than willing to accommodate. Try a salad, no cheese, no bacon, no egg (unless you need the calories), dressing on the side (at first, just don't use it), add grilled chicken, steak or fish. OR a grilled lean meat with veggies and a side salad. Just because the menu details the side items doesn't mean you have to stick with those. Double up on veggies.
13. Drink more water than you thought possible. I started at 8 glasses a day. I now drink closer to a gallon of water a day because I am thirsty! Keep a LARGE bottle with you at all times. Go for the liter and try to drink one before lunch, one after lunch and more water with dinner.
There are so many more little things that I could share, but hopefully this is a good start and helpful!
