Do you own the right diet tools?
What does your weight loss tool box look like?
Chances are your work-around-the-house tool box has a hammer, Phillips head screwdriver, flathead screwdriver, pliers...
Why so many different tools in one box?!
Different jobs require different tools, and sometimes one job requires multiple tools. And so it goes for weight loss....
Stock your own weight loss "tool box" with the stuff you need to help you succeed! That way, when one tool isn't working for you...
...you can try another.
My Favorite Weight Loss Tools
I'm going to tell you about some of the stuff in my tool box. My tool box might be a little bigger than yours, but that's okay! Just pay special attention to the things that could help you.
One thing you can do is bring your "Portion Pals" with you! They're a way to keep portions under control even when you dine out. Slap that big chunk of yummy entree on the proper Portion Pal plate and you'll know just how much you should be eating...and just how much you shouldn't.
I'm a big fan of portion control, so I love portion plates. I wanted to invent them years ago! Fortunately (for you), someone else had the money to do so!
These are for use at home, so you may want to buy more than one set. And please know, there are a lot to choose from. Do know that, as Your Personal Nutrition Guide, I discourage you from cooking or eating hot food from plastic plates.
And if you don't want fancy plates...
...smaller plates are one of the simplest weight loss tools to keep in your bag of tricks! I love...
Look at these cute little things. They help me keep my portions in perspective! When you get to the bottom, they say,
"Yum Yum time is over."
You do keep a diet journal, don't you?
If you don't, here's why you should.
The ultimate weight loss tool is a pen! Countless studies have proven that using a food journal is the most effective weight loss tool for losing weight and keeping it off.
Just like taking notes in school, writing reinforces knowledge and awareness. Owning this book can’t make you lose weight, but using it is certain to help. I wrote it myself and used it myself during training for my first bodybuilding competition. I hope you like it!
There are other diet journals out there, but I wanted one for myself (and my clients) that had the most weight loss tools in one place. You won't just track what you eat, you'll track calories, fat grams, carbohydrates, protein, fiber, fluid, physical activity, sleep patterns and energy levels.
I call it Diet Write!
How's this for gross?
It's a replica of 5 pounds of fat! (In the picture, look at the big yellow one. The little yellow one, just one pound, is cheaper.)
Here's five pounds of fat that's worth its weight in gold! Anytime I (or my clients) need a reminder of what overeating results in, out comes the fat replica.
Talk about a motivator!
I know this seems like a silly purchase, but think about how much of eating is psychology. Remember, a pound results from just 3500 calories of overeating. (Think how easily that can happen on vacation or during the holidays!)
What could be more motivating than keeping a hunk of fat around as a reminder.... Keep it on your kitchen counter...I do! It's a great conversation piece too :-)
Stairs or escalator?...
Park by the entrance or the far end of the parking lot? Take a walk or watch soap operas?
We all need to remember that weight loss is a matter of diet and exercise. So here's an idea...keep track of the number of steps you take!
Walking is one of the most effective weight loss tools around. Do it everyday, and track yourself by using a pedometer. Aim for 10,000 steps a day! (It's not that hard.)
Of course, staying hydrated is important...even when you're not exercising. Water is important for another reason too: when you're drinking water, you're not drinking calories!
Water can help you feel full, too. That's why one of the best weight loss tools is a water bottle! A water bottle you fill is cheaper than bottled water, and if you have your own water filter, it can be cleaner too.
Breakfast may be the most important meal of the day, but it doesn't have to be the most calorie-laden. My solution for a balanced, low-cal breakfast is a protein smoothie.
With a mini-blender, it's a breeze! No messy pitcher to wash. With this, the pitcher is the cup you drink from.
Start the day with a yummy smoothie and no mess to clean up. What could be better!
Bring food to work
At work, you're at the mercy of your hunger. Surrounded by vending machines, shared goodies (think birthday cakes and candy jars) and delivery menus.
Don't let hunger take you captive. Put a lunchbox in your weight loss tools box!
I'm pleased to announce that lunchboxes have come a long way. Check it out...
Insulated. Lots of pockets and compartments. Here's a food carrier with the capacity to get you through lunch and any other time during the workday when you hit the hunger wall. Remember though...
...it's what you put in the lunchbox that helps you lose the weight. Carrots, not candy bars. Mustard, not mayo.
Great for carrying your (portion controlled) lunch, or even for snacks in the car.
More of My Professional Advice You May Find Useful
What Weight Loss Tools Do You Use?
Everyone has their own weight loss tricks, tips and tools of the trade. What are yours?
Here's what others have in their weight loss toolboxes
Would any of them work for you?
Polar Heart Rate Monitor FT4
Lost 100 pounds
Diet Tools: Food Log and Kitchen Scale