These rules have been released by Dr. Kristi Funk, and we present them here for you:
1. Know proper portions
While it may seem simple, nowadays, more than ever is hard to figure this out. Each part of your hand can help with the proper portion you should eat:
- Palm of your hand – one portion of fish, poultry or meat.
- Your fist – one portion of pasta, fruit, vegetables or rice
- A small hand full – a snack of nuts and raisins
- 2 handfuls – salad, cereal or soup
- Thumb – one serving of peanut butter, oil, butter, slice of cheese or sugar
2. Track what you eat
Tracking the information about your weight is gonna definitely make you more accountable, and thus you are more likely to lose weight. You could weigh yourself and keep track of your progress into a journal – once you do that, there is no escaping the information 🙂
3. Don’t skip meals
This may look like a good way to avoid comsuming more calories, but it could make your body enter into a fat-storing starvation mode, which will actually make it harder to burn the calories already accumulated.
4. Get enough sleep
In our bodies there are hormones which regulate hunger. Sleep deprivation will alter the levels of these hormones. Sleep and workout (phisical exercise) go hand in hand, so balance carefully these two, don’t get sleep deprived.
5. Stop eating after 7pm
After this hour you will more likely make an unhealthy choice, and your sleep’s quality will be affected as well after this time.
6. Exercise and build muscle
Muscle burnes 4 times the calories the fat does, hence you will have a better chance at getting slim with twenty minutes of strength training two to three times a week.
7. Know your emotional triggers
Many times there are emotional triggers that lead you to seek comfort in unhealthy food. Identify them, and visualize your goal next time one of these triggers strikes to help you resist temptation.
8. Bonus tip: Red pepper flakes – Add red pepper flakes to your pantry. If eaten early in the day, they will lower the quantity of food you will eat.
Please be advised that the information in this checklist is not intended to replace or modify the medical advice of your doctor or health care provider. It should be taken as informational and/or educational material and must not replace a doctor’s judgement in regards to your health or condition.
