It’s amazing how “just one more slice” can turn into eating an entire pizza, or mindless munching while watching TV after work can lead to downing an entire bag of Doritos. Mindless snacking can tack on an extra 500, 1000, 1500 or more calories to your daily intake, which means you need to burn an additional 500, 1000, or 1500 calories a day in order to not put on even more weight. Does that sound worth it? The Burn Calories workout needs to be paired with an effective diet since even lean metabolic muscle isn’t sexy under a layer of fat.

We’ve talked before about how having the occasional treat is ok. Burn Calories isn’t about deprivation. On the contrary, it’s about giving you everything you want (feeling sexy, more energy, longer life). Unfortunately, nothing will work for you if you keep zoning out in front of the TV with a bag of processed food in your hands. Stop eating when you are not hungry! Connect your mouth to your brain.

If you want to be more mindful and really get the most out of your new lifestyle it starts at the grocery store. Do not buy a huge bag of chips or box of cookies. Step away, you don’t really want them. Stick to healthy foods. Have fruits and veggies for a snack.  If you don’t have junk in your house it becomes much harder to eat junk.

While eating dinner eat slowly and consciously assess how full you feel throughout the meal. Actually taste and savor the food you’re eating. Put down your fork to engage in conversation – this isn’t a competition to see how much you can eat in how short a time. It takes at least 20 minutes from the time you start eating to get to feeling full (satiety). If you pound down 4,000 calories in 10 minutes your stomach size and fat will grow, and you will eat too much before your brain can tell you that you are full.

Once you feel like you’re getting full, stop eating! Mindless eating can happen at the table because we’ve all been taught to finish our plates. Work on getting rid of that mindset. Self-control in the little moments of your life will lead to a much happier life and healthier life. You deserve that.

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