If you don’t have any portion control that’s something you need to get on board with because there is no getting around the energy balance equation.
Mindful eating is all about paying attention to the way we eat. Research has shown eating mindfully improves digestion, regulates our appetite and helps us enjoy our food much more. It’s even dubbed the antidote to dieting, as tuning into what we eat can be enough to help us make better choices and avoid overeating.
There's a surprising amount of sugar in popular drinks, so if you want to cut back on sugar, they're a great place to start.
Protein helps all around with fat loss. It has to be in a good serving size in each and every single meal or snack of the day.
If your goal is to build muscle and drop body fat and you’re going partying every weekend or you eat unhealthy and drink alcohol while watching your favourite tv show then most probably it’s not going to happen.
Get a grip on how many calories you are taking in and expending per day. Get familiar with what’s a respectable amount of training you need to do to get where you want to be and what is the required portion control.
One of the most important things you can do when trying to loose weight is to do some form of resistance training, ideally lifting weights.