It’s not just about weight loss, it’s about overall improved health and well being.

Most of this is common knowledge,  but keeping what we know in focus sometimes requires a review.

Maybe you’ll see something new.

 Eat Less Tips:

Use a smaller plate

Wait 10 minutes before a second helping.

Eat more fresh veggies and fruit.

Eat only lean meats, poultry and fish.

Use low fat substitutes as often as possible

Roast, bake, or broil,  don't fry!

Remove skin or fat from poultry and meats.

Set realistic goals – healthy weight loss is 1-2 lbs per week

Find your inner motivation

Reduce Salt intake - The maximum range is 1500 – 2300 milligrams,  the older you are the less you should have.

Spice it up! - Cinnamon, oregano, sage and turmeric have anti-inflammatory properties, also add flavor without salt or sugar. Mrs. Dash makes a variety of interesting combinations.

Sleep Habits- Poor sleep can cause weight gain and has been linked to insulin resistance. Going to bed at the same time (allowing for at least 7-8 hours of rest),  keeping your bedroom dark and cool,  and refraining from T.V. and computer work an hour before bedtime are common helps. 

Fiber – Known to reduce risk of heart disease and diabetes, add it every way you can – whole grains, beans, seeds, nuts, fruits and veggies.  Peanuts, Almonds and Pistachios are widely recommended on a heart healthy diet,  in moderation of course! 

Stay away from white carbohydrates - These simple carbohydrates convert to sugar in your system rapidly and can cause your system to be overloaded which commonly triggers a response from your body to store them as excess as fat.  Eating complex carbs encourages your body to use the calories as fuel.  Whole grains, oatmeal, brown rice, and sweet potatoes are better choices. Getting most of your daily carbs from fruits and vegetables will have a very positive impact on your weight loss plan. Instead of sugar, use honey or Stevia.  Sugar substitutes are a good tool, but use in moderation. It has been shared that after 3 to 4 days without the simple carbohydrates your cravings for them will diminish. 

Avoid Fructose Corn Syrup – It’s in so many foods, (read Labels) It is said to suppress the hormone your body produces to tell you that you’re full!!  Plus it adds numerous non nutritional calories to your day. 

Eat breakfast - Start your day with a healthy breakfast, it gets your system in gear and is also said to help keep your metabolism at a higher rate throughout the day. Skipping meals is actually detrimental to your weight loss goals. Fasting can cause an increased insulin response which supports foods to be stored as fat. Waiting too long between meals can also encourage over-eating 

Don’t eat at night - In fact, stop 3 hrs before bedtime. If you can eat your biggest meal mid-day, you may also see some surprising results. 

Go Natural - Avoid most prepackaged foods, extra chemicals and additives have a negative impact on your nutrition plan. Read your labels!! 

Grazing Issues? – A few things can cause grazing; hunger and boredom are on top of the list.  Obviously boredom is relieved by adding an activity that you enjoy.  Hunger between meals is best curbed by something I like to call: protein bites.  Keep small portions of protein pre-made or available. Lean broiled chicken, meatballs, small servings of nuts, low fat cottage cheese, yogurt or cheddar chunks.  Even a half glass of skim milk will work. Limit yourself to 3-4 tiny bites, have a glass of water and wait 10 minutes, your hunger should pass.  Once you have allowed yourself to get hungry it takes a little protein to put that beast to rest. I recommend taking the offensive position and planning a healthy snack at the time you are usually most vulnerable. Preplanned you can add veggies in the mix so you never have to deal with the hunger. Another grazing motivator is lack of satisfaction.  Be sure to make the food you eat tasty and appealing. Enjoying your meals and snacks goes a long way toward a successful nutrition program. 

Cut it in half - It sounds simple because it is!! Most of us that are battling the bulge eat larger portions than we realize, and larger than we need.  If you start making a normal plate of food, then cut it in half,  eat one half and wait 30 minutes.  If you want it later, it’ll still be there, but most times after the time has passed so has the hunger. 

Use portion control - Measure or weigh everything for about a week.  There are awesome calorie counters online these days that even show you the full nutritional value of what you’re eating. Check out the calories and educate yourself on what’s going into your body.  You’ll find yourself making better choices and after about 7 days you’ll be able to put the measuring tools away.  I recommend re-visiting this periodically though, we tend to get a bit relaxed after a while and the portions grow. You may be surprised at how much you’ve actually been eating. 

Eat more often – Eating 6 small meals a day actually helps you get the pounds off faster and keep your energy levels consistent. You will use more of the calories for fuel and also stimulate your metabolism. That helps burn some extra calories. Blood sugar levels and insulin production also respond in a beneficial way. This takes a little planning, and you need to be very aware of overall total calories at the end of the day. 

Reduce Stress - Stress has been linked to weight gain for many reasons, many of us actually eat more when we’re stressed, and retaining belly fat is a documented side affect of stress. Combat stress with exercise, meditation, relaxation techniques (breathing etc..)  and by staying positive. Don’t give up, don’t let minor set backs or plateaus derail your plans.  Doing this with friends can be a big help in continuing your plan long enough to enjoy the results that you desire. Create your own encouragement group! Join a support group if you don’t have a support network of friends. 

Improve your mental attitude – Get rid of negative self-talk. Find reasons to laugh. Do volunteer work; take up a new creative hobby. It has recently been documented that meaningful tasks with our hands release dopamine and serotonin into our system.  These are our body’s natural feel good hormones. When you are happy you won’t be as tempted to over eat. 

Nutritional Supplements - It’s very difficult in today’s world to get all the nutrients that your body needs from your daily diet. Supplements have become essential to achieving overall good health, and naturally help in your weight management program.
A healthy diet combined with quality supplements can be the best way to reduce your bad cholesterol and increase the good.  Regulate your blood pressure and blood sugar levels, increase your mental clarity and even improve your mood.

Move more tips:

Move to music- It’ll get your body moving and it also reduces stress. 

Stretch yourself - Just stand and stretch a few more times a day.  Keeps you loose and limber, increases energy levels, aids circulation and can pave the way to more movement. 

Take a walk - Walking, especially briskly, is considered one of the best choices, especially for someone just getting started.  Swinging your arms, increasing and decreasing your pace, carrying small hand held weights,  can add more benefits to your walk.  But don’t sell short a nice stroll with a friend, get’s you moving and reduces stress too! 

Hit the floor - Old-fashioned floor exercises are now being touted as one of your best choices. Leg lifts, sit ups, crunches, even those old toe touches and arm circle moves work.   

Add weights - resistance exercises have a longer lasting and more powerful affect than even the ever-popular aerobics. Elastic exercise bands are another fun way to get that extra benefit. 

Find a hobby that is active - Doing something you enjoy that involves movement is very smart. Try swimming, biking, hiking, basketball, golf, gardening, tossing a ball with your kids, or the neighbor’s kids. Even house work can keep you moving.   

Get Your Move On - Increase daily moves without adding any extra time- march in place when talking on the phone or washing dishes, chose the farthest not the closest parking spot, take the stairs. I’ll bet you can think of even more ideas. 

Join a Gym - Sometimes paying for something will make you stick to it, and the types of resistance machines available add an element of fun and make your workout more effective. 

Work out with a friend- Get some exercise videos and get together with another friend trying to get healthy and fit.  Doing this with a buddy makes it fun and keeps you motivated. 

Final Tips:

Visualization - This technique can be used for relaxation, stress relief, and motivation.  We’ve all heard the phrase “Go to your happy place!”,  but have you ever gone there and pictured yourself in that thinner,  leaner,  healthier body that you’re working toward??  Some experts are now saying that you can actually think yourself thin.  You still need to eat less and move more, but visualization can increase your chances of success! 

Meal Replacements - This concept is not new.  They can greatly reduce your overall daily calorie intake.  Reduce your weekly calorie intake by 3500 and you should lose 1 lb, 7000 = lose 2 lbs etc… Meal replacements can also assist you in simplifying your day, can be convenient, can add extra nutrition, can save you money and can be the factor that helps you achieve the success you desire. If you noticed I said  CAN… So be sure that the meal replacement you chose meets all of those requirements.  In addition it should be safe, healthy, and if it doesn’t taste delicious and doesn’t have versatility to avoid boredom it will then become a waste of time, energy,  money and a source of frustration. 

Why is healthy nutrition so important for weight loss? When your body gets what it needs it runs more efficiently, has more energy, and you can actually feel the difference. Not just physically but mentally and emotionally.  Pain levels have been known to decrease with improved nutrition. Your body will better resist viruses and infections and you will also enjoy increased longevity and quality of life 

I recommend ViSalus Shape Mix.  I have personally had great success with this product.  Check out the nutrition, and get yourself a FREE sample.  It’s the shake that tastes like a cake mix.  Beats everything out there nutritionally and is economical at less than $2 per meal. It’s also flavorful and very versatile. You can enjoy it as a shake, in a smoothie, in pudding, in desserts (like apple crumble), with yogurt, in muffins and more!  The possibilities are only limited by your creativity and your imagination. ( Ask me how to get yours for FREE!)  

 Carbohydrates convert to glucose and are used by your body for energy (fuel).

 Proteins convert to amino acids which build and repair body tissues.

 Fat consumed is used for energy, excess is quickly stored as fat.

 A 130 lb person burns approximately 266 calories dancing at a moderate level for one hour, while a 200 lb person will burn 372 calories
 in  that same time span.

 Stretch for an hour and burn 148 calories if you weigh 130 lbs ,  and 233calories if you weigh 200 lbs.

 Treading water burns 236 calories an hour for the 130 lb person and 372 calories for the 200 lb person.

 If you are 130 lbs march rapidly for one hour and burn 384 calories,  if you are 200 lbs you’ll burn 605 calories.

Just resting a 200 lb 55 yr old lady will burn 1841 calories a day, with normal moderate activity during awake hours she’ll burn approx. 920 more calories.  Allowing her 2761 daily calories to maintain the 200lbs. To lose 2 pounds a week the same lady needs to reduce her daily calories to 1762

 A 130 lb 25 yr old active lady needs around 2000 calories a day to maintain that weight.

SO... MOVE MORE,  EAT LESS,  USE VISALUS SHAPE MIX FOR A MEAL REPLACEMENT, 
AND GET ON TRACK WITH GOOD HEALTH AND NUTRITION!
LOOSE THE WEIGHT AND FEEL GREAT!!!!