- When you feel hungry, drink water. If your still hungry in 10 minutes have a snack.
- When choosing a snack it should be under 100 calories and less than 3 grams fat.
- Exercise increases weight loss results, so get moving!
- Vegetables are always the best pm snack
- Aim to eat 35 grams of filling fibre per day
- If you're low in energy, include shelled hempseed for a morning good fat serving
- Avoid pop (even diet ones) and all fruit juice to speed up weight loss results.
- Fruits and vegetables are a great source of vitamin C, which helps to increase the immune system to fight off colds and flus.
- Spices can speed up your weight loss especially: cayenne pepper, ginger, and garlic.
- Instead of butter and margerine, flavour your foods with low calorie salad dressings.
- Aim to buy produce twice a week to increase freshness and nutrients
- Choose no pm snack to speed up weight loss.
- When you have a craving chew gum or brush teeth to fight it off
- Dairy products break down into protein and carbohydrates, makes a great post workout snack!
- To tone your body follow a strength training program each week.
- When you eat a vegetables that grows under the ground (carrots, turnip) complement it with a veggie that grows above the ground (broccoli, peppers).
- Substitute ground chicken and turkey for ground beef in recipes
- Eat plain low fat yogurt to cut down on sugar intake.
- Never marinade fish for more than 30 minutes.
- A fat free pudding frozen for a pm snack (almost tastes like ice-cream)
- Keep your salt intake under 1800 mg per day.
- Experiment with salt free spice mixtures and seasonings when preparing your favorite recipes.
- Cardiovascular exercise increases fat loss, get walking!
- Try to eat 4+ different colours of vegetables and fruit per day
- When you have a food craving take your mind off of it by reading a book or calling a friend
- Set up a weight loss reward for yourself, ex: 10 pounds off = 1 hour massage
- Keep your carbohydrate count around 200 grams or less per day
- Never skip breakfast it's the key to a healthy metabolism
- To increase bowel movements and fill yourself up, eat a high fibre breakfast (10+ grams)
- Flavour water naturally with no calories by adding sliced lemons and limes.
- Do not eat red meat and potatoes in the same meal, heaviest food combination.
- Replace tea and coffee for decafinated versions, or green and herbal teas.
- In the oven bake chicken and beef on a rack to let fat drip down onto the baking sheet.
- When you buy fresh produce take 20 minutes to chop it up
- Always measure pasta and rice before serving!
- Include more low glycemic foods in your diet: green vegetables, apples, berries, brown rice
- Sick of salads for lunch? Have 1 cup of low sodium vegetable juice= 1 vegetable serving
- If a product lists sugar in the top 3 ingredients, don't buy it.
- Never grocery shop on am empty stomach, and try to keep the children at home
- Wanna burn more calories? Smile and laugh more!
- Try to support yout local farmers and economy by shopping at a Farmers Markets in your hometown
- Buy sliced pre-cooked frozen chicken breast pieces to use in your favorite recipes
- Pick out a new fruit or vegetable this week to purchase with your grocheries
- Weight loss takes time, hard work, dedication and disipline.
- Visualize yourself in a smaller size when you fall asleep at night time.
- Host a healthy potluck with your friends and do't forget to share your recipes
- Feel good about being healthy and encourage others to do so
- Eat meal to meal, not day to day. If you fall off one meal, get back on the next
- Increase your cardiovascular exercise by 5 minutes each day this week to improve weight loss results 50%. Writing down your foods in a log insures weight loss success
- Try a new exercise class with a friend this week
- When eating out a restaurants try to order low fat entree salads, 6" whole wheat subs, stir fry and grilled chicken sandwiches
- Allow yourself at least 1/2 hour every day for relaxing and destressing.
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