Seven TKO (Total Knock Out) Healthy Eating Tips

7 TKO Healthy Eating Tips

When it comes to healthy eating tips, get "the eye of the tiger".  Focus and use these healthy eating tips to win the war on weight loss.

Five pounds or five hundred pounds, it doesn't matter. Battling the bulge (big or small) isn't easy. Take immediate action to start eating healthy using these 7 strategies.

1. Journal Your Entire Eating Experience

The most valuable tool in understanding your eating patterns. Be ready at any time of the day to take notes. Write down your feelings about the foods you eat and how you feel after you eat. Journal foods that make you feel full or those that just make you want more. There are certain questions that might help you better get the answers you need.

For example:

Was the food you ate worth it?

Were you stressed because you weren't following your plan?

Were you soothed or stressed with your food choice?

If you're not satisfied with your own responses, plan how you might do things differently for the next time.  If you followed your plan despite having a tough time, make a note of how it felt to do the right thing. Track the outcome. Did you lose or gain weight?

Your notes will give you a better understanding of your relationship with food. This healthy eating tip will support all the others.

2. Create Your Own "Eat-To-Win" (ETW) Strategies

Forget about what works for everyone else. What works for you? What does NOT work for you? Create the plan and follow your own ETW rules.

3. Avoid Triggers

Certain foods or situations can start an avalanche of eating and sabotage any healthy eating tip. Trigger foods typically are high in calories, carbohydrates, and unhealthy fats.

If the unthinkable happens and you just can't stop, eat protein and veggies to help get your appetite back in control. By eating foods that are nutrient dense and cutting off the sugar supply, eating and cravings can be controlled.

4. Schedule Non-Food Related Activities

Select an enjoyable and relaxing activity as part of your day, something that has nothing to do with food. You can start by making a list of what, when and how you will consistently bring a slice of happiness into your life.  While this is not a healthy eating tip, if you DO what feels good, you will not look for food to fulfill a craving for feeling good. Anything can work, but you must have fun; maybe moving your body makes you feel better physically and mentally. It might be reading a book or dancing, watching a comedy show, whatever turns you on. Just do it.

5. Ditch The All-Or-Nothing Mindset

Most people overindulge at one time or another. It is the "all-or-nothing" mindset that gets you nowhere. You can't throw in the towel over one snack or meal. If you stray off plan, the next food or beverage you consume must be on plan.

6. Adopt A Positive And Supportive Relationship With Yourself

Most of all,  be true to you. Negativity will interfere with any healthy eating tip out there, so it is not allowed. Think about "The Little Engine That Could". In the story, a large train must be hauled over a mountain. The little red engine agrees to try. It then succeeds in pulling the large immobile train over the mountain while repeating: "I-think-I-can, I think I can."

7. Think "Rocky III And The Eye of the Tiger

Remember, Rocky was the underdog. He used the "eye of the tiger" to win. When you fall off the wagon, you need focus, commitment, drive and above all fortitude.  Until you achieve your goal and then maintain it, be courageous and keep trying.

Allow trial and error (or even defeat, i.e. weight gain)  to guide you, not beat you. Then, use that information to support your weight loss strategy and success.  

Healthy Eating Tips Wrap up

Earn your weight loss TKO. Try strategizing one or all of these healthy eating tips now, do not wait. Being mindful of your surroundings, changing behavior, slip-ups are all part of the process. There may be a few hurdles that impede your progress but let nothing get in the way of your ultimate success.