JOY FEELINGS MAGAZINE December 2016 New Year issue | Page 29

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2. Follow the 80/20 rule and eat clean 80% of the time,
while allowing a bit of indulgence for the remaining 20%.
By clean, we mean whole foods with no processed flour,
sugar, or additives.
3. Keep a food journal to monitor absent-minded eating.
A 2008 study found that tracking your eating habits can
actually double your weight loss! Rather than pulling out
a pen and paper, try free apps like Spark People Diet and
Food Tracker or Lose It so you can update your entries on
the go.
4. Blend fiber-rich greens like spinach or kale, avocado,
and berries for a delicious and healthy breakfast
smoothie to keep you feeling fuller longer.
5. Limit your carb intake by choosing protein and
vegetables over bread, rice, pasta, and other
grains. Evidence suggests that cutting down starchy foods
and carbs can help you lose weight quickly, and can also
reduce your risk of heart disease.
6. Take the stairs whenever possible instead of using an
elevator. You’ve heard it before, but simple changes like
this are a great way to get incidental exercise, and burn
calories without planning a workout.
7. Pack your own healthy lunch and snacks to avoid
unhealthy takeaway temptation. Sure, sometimes it’s hard
enough to find time to eat lunch, let alone pre-prepare it,
29 | P a g e : J O Y F E E L I N G S !