- Slow And Steady Is Best improve
- By losing 1 to 2 pounds a week you will lose 50 to 100 pounds in a year. Healthy weight loss is good for you body and your diet. mind
- Portion Size Matters
- Never eat on the run. Always put your meal on a plate and always empty your drink into a glass.
- Use Mindfulness Eating by not doing anything other than eating your meal. Pay attention to your meal not your computer or the TV. Try to eat in one place, preferably at the table.
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3- Don’t Drink Your Calories
- A can of Coke has about 250 empty calories (giving you no nutritional value).
- By not drinking one can of soda a day you will easy lose 10-lb’s a year.
- Always carry water with you during the day.
- Try the no calorie unsweetened ice tea, that’s all we drink.
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4- East More Home Cooked Meals
- If you cook your own food you will be in control of what you eat.
- Meals you prepare are less expensive and more nutritious.
- You have to come to terms that if don’t change your eating habits you will not have long lasting results.
- Cut down on carbohydrates in your diet.
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Cut down on all foods that are make from white flour. White flour is just sugar by another name.
- Cut down on starchy foods, fries, chips, highly processed snacks.
- Check the labels on packaged foods, especially serving size and calories per serving.
- Now that you are an adults need only 2,000 or fewer calories a day.
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5- Choose carefully when eating out.
- Don’t ever eat in any fast food restaurant.
- The Chipotle Mexican Grill offers a Flour Steak Tortilla Burrito that comes to 1165 calories as per their website.
- Add a soda and some chips and you are over calorie limit for the whole day with just one meal!
- Most restaurant portions are too large. When the meal arrives ask for a container to take half home.
- Have a broth-based soup or green salad at the start of a meal. Eat slowly.
- It takes about 20 minutes to start feeling full.
- 6- Make vegetables part of your new life.
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 Fill half your plate with vegetables.
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 Vegetables contain fiber that will fill you up on very few calories.
- Kill The Hunger By Making Smarter Choices.
- You can eat a lot more vegetables for the same calories, as one fast-food burrito.
- Choose high-fiber foods: fruits, vegetables,
 beans, lentils, whole-grain cereals, only non white flour breads and pasta.
Use “Mindful” eating too slow down and eat less calories.
- Choose healthier snacks.
- Candy, cookies, cakes, chips got you fat, now you must say goodbye to them.
Check out our SaturdayDiet Shake on you tube
- You Must Eat Breakfast.
- Make sure that have breakfast that has plenty of fiber to keep your from getting hungry later in the day.
Oatmeal with some cinnamon or a protein shake with some fiber added.
- Skipping breakfast will make you overeat.
- Move it, Move it
- Moving your body improves your mind and body – even if you don’t lose weight.
- We recommend the easiest and best FREE exercise, Walking.
Walking burns calories, improves heart health and strengthens muscles and give you time to think.
Biking is another easy exercise for overweight people.
Make an effort to do 30 minutes of physical activity at least 5 days a week,
- Get off the subway or bus one stop early and walk the rest of the way.
• If you are able, take the stairs instead of the elevator.
