TIPS

When starting any weight loss or fitness program, remember that it is a lifestyle change, not a temporary fix or diet. Acknowleding this will improve your chances of long term success! Stay away from crash diets and anything that makes you cut out any certain food group. Your body needs carbohydrates, protein and fats! You just have to get them from the right source.

Make sure you write your goals down. Short term and long term goals. Write down one healthy habit you are going to adopt each week. Whether it's trading one unhealthy snack (that donut) for some veggies, or taking a short walk after dinner, write it down.

Be aware of boredom versus hunger. Sometimes when you think you are hungry, you are just bored. Take a short walk or do some squats for a few minutes. if you are still hungry after that then grab a healthy snack!


Watch your form when exercising and when you are just sitiing. Proper posture can help ease aches and pains now and later on in life. Keep your shoulders in line with your hips and avoid rounding them forward. This helps to avoid the "hump" in the upper back later in life. Don't allow your head to move forward when sitting for long periods. This can contribute to neck pain and headaches.

If you have a job sitting all day, try to get up every 30 minutes to stretch or walk around.

  • Keeping the right foods in your kitchen can help you eat right easier.
    • Frozen vegetables that can be steamed quickly. Always choose fresh over frozen, but if that's not an option, choose canned as a last option. Canned veggies can add a lot of sodium, so keep your eye on sodium content and choose low sodium. Stay away from the frozen veggies with sauces, they can sabatoge your calories.
  • Look at the proportions of your food on your plate. Each meal should be comprised of 50% vegetables and fruit (mostly vegetables), 25% whole grain and 25% lean protein, along with some healthy fat.
  • Easy healthy recipe substitutions:
    • Use fat free version of condensed milk or sour cream
    • You can also use plain Greek yogurt in place of sour cream
    • 2 egg whites = 1 whole eggs
    • Try pecan flour instead of white flour for baking
    • Use olive oil, or even better, walnut oil.
  • When grocery shopping try to keep to the perimeter of the aisles. That's where the fresh produce, low fat dairy and lean proteins are located.

FAQ

Should I exercise when I'm sick?

Follow the guidelines listed here

Exercise~Illness.jpg

Some illnesses can indicate serious infections. So if you aren’t feeling better and recovering, see your doctor. Ease back into exercise in proportion to the length of your sickness. If you were sick for 3 days, take 3 days to ease back in.

*Courtesy of Precision Nutrition

Do I have to cut out the "bad" foods I like forever?


No! Moderation is the key! Watch your portion size and don't eat whatever your favorite "bad" food is everyday! It's better to give in a little to temptation than deny yourself and eventually fail and eating a whole cake or box of donuts. Just remember to count those calories and maybe take an extra long walk afterwards.

 

How do I eat well while eating out?

Prepare before you go. Most restautants (especially chains) have their menus listed on line. Most restaurants offer baked chicken or fish. If you opt for a salad, make sure you get the dressing on the side, and try to stick with vineagrette dressings. Order steamed vegetables without any sauce on it. If you know the particular restaurants serve big portions, you can always ask for a to go box and put half in the box before you start eating to avoiding over eating. Remember it takes 20 minutes for your brain to get the message that you are full!