Take control of your diet now!

so... you've just lost all this weight and your pretty proud out yourself (pat yourself on the back)!

but your a little skeptical about keeping it off because let's face it

it hasn't been easy in the past to keep the weight off

i know... it might seem like gaining the weight back is inevitable but what if you didn't have to

what if this time you could finally keep the weight off

im gonna share with you 6 tips to take control of your diet now and keep the weight off

​#1.... time to pump some iron

one of the ways to losing weight and keeping it off is to build up that lean muscle tissue. 

muscle tissue helps to speed up your metabolism 

and when it comes to the metabolism...

the faster... the better

an added bonus to increasing your lean tone muscle is that 

muscle uses fat as an energy source

so the more muscle you have the less fat you'll have 

click to check out my new lean muscle building workout

#2... get your fill of fiber

so you take a dry sponge 

and you dunk it in a bowl of water

what happens

it expands

that's similar to what fiber does in your stomach

the result is you feel less hungry

and that's always a good thing when your trying to keep those unwanted pounds at bay

here are my top 2 high fiber foods 

Avocados (10.5 grams per cup)

The fiber content of avocados varies depending on the type but regardless of the 

type you are in good fiber shape with this delicious fruit

avocados have an added benefit to helping you keep the weight off

they are packed with healthy fats

fat works similar to the way fiber does in that it takes up more space in your stomach 

giving you that feeling of fullness for a longer period of time

coconut (7 grams per cup)

now a days it seems like every one is enjoying the benefit of coconut 

whether it be in the form of coconut flakes (i add them to my protein shakes)

of coconut flour (this is a great replacement for regular flour)

or 

the most used form of coconut...

coconut oil (i love it as a moisturizer and it's also great for cooking)

like avocado coconut is a great form of health fat 

check out my coconut flour pancake recipe... ummmm, yummie!)

#3... add 30 minutes of exercise per workout

now your probably wondering what adding in more exercise has to do with controlling your diet

well, its actually pretty simple

the more calories you burn

the more you can afford to eat without gaining weight

now it might sound like i am telling you that you can eat what ever you want 

as long as you exercise more 

but im not

because you cant out train a bad diet

what i am saying is that if you slip up on your diet every now and then

which you will

cause your human

that its okay 

as long as you add in a little extra exercise

#4... portion control is key

you are bound to have better dietary control when you know exactly how much your consuming

but how realistic is counting calories

am i supposed to carry around a food scale every where i go

if i said yes would you

i didn't think so

so the next best thing is to weigh and measure your foods whenever its convenient 

what will happen over time of doing it is that you'll get really good at being able to eye ball portion sizes 

and lets say your at your favorite restaurant

you'll be able to know how much to eat

and how much to take home

#5... get on the scale, every day

years ago i would have never recommended my clients do this cause i know how the scale can drive people crazy

but there has been study after study that has proven that people that weigh themselves once a day

are twice as successful at keeping the weight that they lose off

now im sure this does not apply to every one 

especially when your working on losing the weight

so maybe weight yourself once every few days until your at your goal weight 

and then implement the daily weigh-in to help you keep the weight off

#6... eat breakfast

now im not sure if it's the most important meal of the day but

if you want to keep weight off and 

keep control of your diet

it's up there in importance

studies show that people who are regular breakfast eaters have an easier time keeping weight off

then those who skipped breakfast more often 

the key to eating breakfast is to keep it health

stay away from the donuts and coffee

(telling you this while i sit in Dunkin Donuts writing this blog, but don't worry ... im practicing what i preach)

and opt for the two egg omelette cooked in coconut oil with cheese and a half an avocado

(and now im hungry) ​