NoExcusesGym

Stay Hydrated
Make sure that you’ll drink a minimum of 8 glasses of water every day. You should drink even more if you workout and sweat a lot.
Do you feel tired and have a headache? That’s the sign that you might be dehydrated.
Do you drink coffee? Have for one cup of coffee two cups of water. Coffee has dehydrating effect so don’t count it as a liquid intake.
Are you tired of water? Put some lemon juice into your water to make some flavor.

Don’t eat in front of the TV
TV distracts you and you’ll end up eating more than you need, not talking about mindless snacking. Commit to yourself that you’ll eat only at the dinning table. You’ll see how much less food do you need.

Stay active
Always look for a reason to move. You’ll burn more calories than being a couch potato.

Don’t starve yourself
When you’re starving you can have a tendency to eat too much during next meal. This results in extra calories stored in your body as fat. Eat slowly, chew every bite carefully and watch your portions.

Eat half when eating at a restaurant
Portions are too big at most restaurants. Eat only ½ of the plate and ½ take home for a next day meal. You can also have a healthy appetizer instead a main dish.

Plan your food ahead
Keep healthy snacks in your bag/desk so you don’t run to the wending machine or to the fast food. Nuts, fruit or fitness bar are a good options. Watch amount of calories when buying a power (fitness) bar. For a snack it should have between 150 – 250 calories, less than 20 grams of sugar and less than 30 grams of fat.

Have some treat
Allow yourself a treat once in a while (not more than once a week). It’s OK to have small amounts of treat. Satisfy your occasional cravings so you’ll not be obsess with the food.

(by Marcela Vanharova)