Food, it does the body good. It is the fuel that improves performance.

Most clients always want to talk about food and meal preparation. The problem is they never want to prepare.

Most of them look at preparation as ordering from a menu in a restaurant or at the drive-thru.

Take a deep breath. Relax. Let me open up a whole new world called meal planning.

If you are even remotely serious about your health and fitness, then you must make good choices about what you are putting in your mouth.

I am a firm believer in not restricting my clients or my readers so severely they loathe the thought of sitting down for a meal. I am of the mindset you can still eat what you enjoy and be fit. You may have to learn to eat a few new things, however.

I don’t want to overwhelm you in one sitting. So, let’s begin the New Year with my top 7 “Hip-Bits” for improving the fuel you are putting into your “tank.”

7) Lets begin with sweets.

I actually have a friend who eats dessert first. She orders a dessert first at a restaurant. Now, according to her she does this to control the amount she eats. When she goes out, she focuses on what dessert she wants, then orders and eats it first…usually about half of it. Hey, works for her.

I like part of this strategy. I think you should have certain sweets you crave or are your “targeted sweets.” Then you can pick certain nights to have them. This way you know you will get that favorite cookie, ice cream or piece of pie. If you are trying to lose weight you are going to need to be a little picky about what sweets you eat and how often you are eating them.

Have “dessert night or nights.” You could even plan at the beginning of the week what dessert will be on which night.

This will give you a sense of control and allow you to indulge your sweet tooth at the same time.

6) Eat slowly.

This is one I really need to work on. In the past I would be done with my meal before my wife finished saying grace...just kidding. I did eat fast though.

You will eat more if you eat fast. Your brain will not “decide” it is full until you have inhaled everything on your plate.

Enjoy the experience. Have a conversation with someone at the table. Savor the food and the moment.

Set a time limit. You have to eat for 20-25 minutes, for example. Try this, it works!

5) Plan your next meal after you are done eating.

First of all, you are full.

You are most likely in the kitchen and can take a survey of what you could potentially eat.

Now, you may have already planned your next meal, but maybe you want to tweak it based on what you just ate.

If you ate too much or decided to go with the cookie at lunch, you will need to adjust the next meal anyway.

4) Figure out the difference between being hungry and wanting to eat.

If you eat every 3-4 hours throughout the day, you won’t be “starving” all the time.

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