Beyond-Brawn-2nd-Edition

BEYOND BRAWN
tions. No matter how it works out in practice, try to make matters as painless
as possible. But the bottom line is that you need willpower to stick to
the new program for month after month after month.
20.178 Stay clear of food temptations! Keep your eyes and mind off food. At parties,
socialize away from the food area. Keep out of the kitchen when at
home. When out shopping, steer away from the most appetizing food. But
keep in mind the adage, “A little of what you fancy does you good.” Occasionally
satisfying a craving is better than denying yourself and then finding
you cave in and open the floodgates to lots of “forbidden” food. But if you
do not have any cravings, then there is nothing you need to treat yourself to.
And should you go overboard on any given day’s calorie quota, compensate
for it by adding a couple of long walks to your usual activity for that week.
20.179 Reward successful dieting with something that is not food. For example,
buy yourself an item of clothing, a compact disc or a book upon getting to a
specific target.
20.180 Avoid letting yourself get very hungry. ere are two approaches to try, to
see which gives you the best control over hunger. Either have three mediumsized
meals a day, or five or six small meals. With both options, avoid eating
heavily late in the day. On a fat-loss program, finish your last regular meal
by 7PM. But just before you go to sleep, have an apple, a raw carrot, or something
else that is bulky but low in calories, together with some protein, to
help prevent muscle loss.
20.181 Eat some raw and bulky food with each meal to help fill your stomach and
satisfy your appetite. Start with a salad. And drink lots of water over the
course of the day.
20.182 Eat slowly. is will help to sate your appetite. Sit down to eat. Do not
eat on the move. Take your time. Take small mouthfuls and chew each thoroughly.
Not only will this more likely sate your appetite than fast eating,
but you will enjoy your food more even though you are consuming less of
it.
20.183 To close this section, a reminder to lose fat slowly. A steady loss is easier to
sustain mentally and physically, and lets you train with the effort you need to
hold onto your muscle, and recuperate from this training. If you lose weight
too quickly, you invite a loss of energy, a substantial loss of strength, and a
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