by ffadmin | Feb 17, 2013 | Tips & Tricks
1. Use a bigger fork.
According to a study published in the Journal of Consumer Research, diners who eat with big forks (20% bigger than a standard fork) eat less food and leave more on their plates than people who eat with small forks.
2. Use a smaller plate/bowl.
This leads to smaller portions, therefore it’s less likely to overeat.
3. Stalk the perimeter— of the grocery story, that is.
The fresh foods are generally organized around the outer walls, while the inner aisles keep most of the pre-packaged processed foods.
4. Get cookin’!
Being able to control everything from what goes in your food, to the portion size will help SO much. Plus, it tastes so much sweeter when it’s a product of your own work!
5. Get that pantry in order.
First throw out all the junk! Then rearrange whatever is left. Unless you live alone, you might have to keep some not-so-FF friendly items. Put those to the back of the shelves so you aren’t as tempted to grab it. You’ll go for the good stuff first!
6. Chew slowly.
This gives you stomach and brain a chance to communicate, which means you’ll know when you’re full before you overeat.
7. Turn off the TV.
Eating while watching TV is the classic overeating situation. You aren’t really paying attention to what you’re eating, or how much of it, and before you know it, you’re ready to keel over into a food coma.
8. Chew some gum.
(Be sure it’s sugarless!) Keeping your mouth busy while you’re cooking or at a party can keep you from over-nibbling.
9. Call in the subs!
Simple swaps (ie spaghetti squash for noodles, lettuce leaf for taco tortilla) can really help make a difference.
10. Pre-meal warm-up.
Having a little snack before your main meal will take the edge off so you’re not as ravenous and prone to overeating, or giving into temptation you know is a momentum killer. (ahem, bread basket.)
by ffadmin | Feb 15, 2013 | Tips & Tricks
We get the question alot. And with reason— it’s common, frustrating and puzzling.
Luckily the topic is discussed, at length, on the Fat Flush Online Community. Here’s an answer from the archives that covers all the bases.
“So…you don’t think you are shedding weight fast enough, huh? Reasons for slow weight loss include:
1. You only have a dozen pounds or less to lose. The less you have to lose, the slower it will come off. (I think that’s the Second Law of Weightloss— maybe if we all get together we can get it repealed. Ok, maybe we just have to live with it.)
2. You have a recent history of yo-yo dieting. Yo-yo dieting really does a number on your metabolism. Solution? Stick with the plan! Stop being ruled by your scale!
3. You eat off-plan regularly (or binge off plan now and then). YES, that little cheat will add up! Don’t do it! Think about this— Let’s say your very fave thing is a double caramel espresso from Starbucks and you hate having to give it up ’cause you deserve a treat now and then. Babe- that double caramel espresso helped make you fat so having one “now and then” is not doing you any favors. If you want a treat, go for one on-plan. (Had an organic honey crisp apple this afternoon that knocked my socks off!)
4. You take prescription meds. No, do not stop taking your prescription! However, be aware that it may be slowing your weightloss. Not much we can do about that but I do know this— stick to the plan and you will be successful. So what if you don’t win the weightloss race? You will win the “most improved health” award.
5. You over (or under) exercise. Yes, we DO mean take it easy during Phase 1/Smoothie Shakedown. There aren’t enough calories to support Bikram yoga or weight training. If you can’t ratchet down your work-outs for two weeks, you will need to modify P1 to support when you do. And yes, you do need to get moving your behind in P2. Sitting around thinking about exercise does not count (been there, tried that). Find something you like to do and MOVE!
6. You have thyroid or other health problems (diabetes, for example). Some health conditions make it difficult (but not impossible) to lose weight. In fact, some— hypothyroidism, for example— actually make you gain weight. Solution: develop patience. Resolve to succeed DESPITE your condition. You will feel so much better when you aren’t carrying around that excess weight.
7. Weight loss slows or halts (or reverses temporarily) during menstrual periods. Nothing like ‘that time of the month’ for promoting cravings (increase your protein and magnesium) as well as bringing on the hormone-induced bloat. The good news is, it’s temporary and it WILL go away.
8. You stayed on Phase 1 too long. Yes, there is such a thing as staying too long in P1. Remember it’s Phase 2 which is the weight loss phase. Don’t be a carb-phobic, move to P2 after a max of 4 consecutive weeks on P1. Your body will thank you.
9. Your weight loss goals are not realistic given your height and frame size. Reality check! 5’6″ and 110 pounds does NOT compute! (I don’t care how small you think your frame is!) Perhaps you should review your self-view with an impartial 3rd party. And remember this— anorexics think they look fat when, in fact, they are dangerously under weight. Perspective is often wrong. Oh, and while I’m at it, gravity has alot to answer for and no, it’s not realistic to suppose you should look at 45 like you did at 25.
So what if you aren’t losing weight as fast as another Fat Flusher? I bet you don’t have the same colored eyes, either. We are ALL different (thank goodness!) and we will have individual responses to the FF Plan.”
–CSoar, moderator emeritus
Still have some questions? Wanna talk about it? Head over, pull up a comfy cushion and visit with the gals on the forum!
by ffadmin | Jan 9, 2013 | Tips & Tricks
Part of the Fat Flush lifestyle is learning how to cut out the bad, and add in more of the good. You don’t have to sacrifice flavor for health and these are some of our favorite substitutions that prove it:
1. 3 tablespoons of ground flax seeds can be used instead of 1 tablespoon of margarine, cooking oil, or butter. (Your baked goods will brown more quickly so either shorten the baking time or lower the oven temperature by 25°F)
2. Substitute 1 tablespoon of cocoa by using 1 tablespoon of carob powder.
3. When baking, use unsweetened applesauce instead of sugar.
4. Use Zucchini Ribbons instead of pasta.
5. Mashed Cauliflower work nicely for mashed potatoes.
6. Use spaghetti squash “noodles” for pasta.
7. Lettuce leaves make delicious wraps (instead of tortillas).
8. Have Kale Chips instead of potato chips.
by ffadmin | Dec 15, 2012 | Exercises, Health & Wellness
While You Work
When you’re at work, it’s likely that “exercise” is the last thing on your mind. But these few simple tricks can inject some active moments into your sedentary workday without disrupting your work routine.
- Keep a small cup for water instead of a big one. You’ll stand up more often for refills, plus trips to the bathroom.
- Get a live office plant instead of a fake one. Getting up to water it every so often will get the blood flowing after sitting down all day.
- Make friends with someone on another floor and visit them on your break instead of going to a nearby break-room.
- When you’re brainstorming, do it while walking instead of sitting down at your desk or conference table.
- Having a conference call? Put the meeting on speakerphone and pace around the office instead of sitting down.
When You Run Errands
While the task of running errands itself can be enough to get your blood pumping, here are a few simple ideas to make the most of it!
- If you’re just picking up a few items at the grocery store, carry a basket instead of setting them in a push-cart.
- Get off the bus or subway a few stops ahead of your own and walk the rest of the way instead of riding the entire time. (Or park your car a few blocks away from your destination, instead of right out front.)
- Have a few stops in one shopping center? Walk from store-to-store instead of driving.
- Loading shopping bags? Do a few bicep curls each time you pick up a bag instead of shoving them all in at once.
- Make a lap around the store before you start shopping instead of making a beeline straight for what’s on the list.
by ffadmin | Nov 24, 2012 | Exercises, Health & Wellness
You don’t need any fancy sneakers, or a budget-breaking gym membership to get up and get moving! These little everyday substitutions can, believe it or not, make a difference in your overall health. Here are a few ideas to try while you’re at home:
- Stand up to change the channel instead of using a remote.
- After laundry is folded, take a few trips to put it away instead of one big trip.
- Talking on the phone? Walk around your house, yard, or neighborhood during the convo instead of sitting down.
- Walk to the mailbox instead of stopping the car on your way in the driveway.
- Cooking dinner? Turn on your favorite tunes and do some dancin’ instead of standing still or sitting down.
- Ask the paper-boy to leave your newspaper at the end of the driveway instead of by the front door.
- When tidying up the house, put things away in a few trips instead of one big one.
- Stand up while doing your hair, makeup, shaving, etc. instead of sitting down.
- Wash your dishes by hand instead of using the dishwasher.
- Give your dog a bath instead of paying someone else to do it.
- Leave your phone in one location instead of carrying it around with you, so when you need it, you’ll have to go get it.
- When you order take out, go get it instead of getting it delivered.
- When cooking or baking, forget the electric mixer and mix by hand instead.
- Reorganize your closet/pantry, etc.
- Do seasonal yardwork instead of hiring someone else to do it. (Rake leaves, shovel snow, water grass, pull weeds)
- Preset the sleeptimer on your TV to turn off after a while to remind you to get up and do something instead of sitting for hours.
- Instead of sitting and reading, listen to an audio book and go for a walk or do house chores or gardening.
- Keep a mini-trampoline/rebounder behind the couch and pull it out while you’re watching your favorite movie instead of sitting for a few hours straight.
- Wash your car by hand instead of driving it through the car wash.
- Put items you use a lot on a top or bottom shelf, instead of within easy reach, so you’ll have to bend and stretch to get them.
