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Nutrition

So maybe you've finally started your regular workout regime but you're not seeing the pounds fall off yet. That is because you must include a healthy diet in your weight loss plan to see results. The two will work together to create a healthier body with weight loss as an added benefit. Below you will find many helpful nutritional tips to aid in your quest for weight loss.



  • Forget White Bread! The healthier wheat bread is lower in fat and carbohydrates, and higher in fiber. White bread is full of carbohydrates that are quickly digested, making you feel hungrier faster. "Lite" wheat bread is even better since it has fewer calories than regular wheat bread.
  • Keep yummy, healthy snacks readily available like apples, pears, carrots, and celery.
  • If you just have to have something sweet like chocolate, take a 5 minute break between bites, and chances are you'll lose that craving after just two bites. If you slip and really indulge in sweets, don't quit. Tomorrow is a new day!
  • Read food labels! Every calorie counts - even the tic tacs you eat.
  • Keep a Food & Exercise Journal with the types of exercises, number of repetitions, minutes of aerobics, and total calories and fat consumed.
  • Eat Breakfast! By skipping this important meal of the day, your body's metabolic rate slows down until you eat (lunch would be the first meal), and lunch calories are burned slower. Eat anything healthy even if it's just a piece of toast or fruit.
  • Try a fruit smoothie if fruit is not one of your favorite food groups. Mix strawberries, half a banana, and a 4 oz. tub of yogurt (or low fat ice cream or frozen yogurt) in a blender for a rich healthy treat.
  • Eat smaller, more frequent meals. Waiting to eat three large meals can increase hunger and overindulgence. On average, weight loss winners eat five times a day.
  • Before grocery shopping, make a list! You'd be surprised at the number of items you throw in the cart by falling for the marketing techniques of supermarkets. Stick to your list! You'll save money as well as eat healthier.

Tips for Eating Out:

  • Upon arrival at a restaurant, have an idea of what you want so that you're not tempted by the menu items full of calories and fat.
  • Stop eating when you're satisfied, not stuffed!
  • While eating out, immediately pack half your meal to take home. This will not only cut your calories and fat in half, but you will also have a delicious meal for the next day.
  • When ordering seafood, choose the leanest types, such as haddock, sole, scrod, orange roughy, scallops, shrimp and crab.

Following these helpful nutritional tips will greatly benefit your goal of weight loss. Remember, too, that sodas, juices, and alcoholic beverages contain calories. Drinking water with lemon can improve your health as well as increase weight loss. Drinking at least two liters a day makes a huge difference, and it's really not as hard as it seems after you do it for a few days. Not only does it help shed pounds, but it improves your complexion, too! Nearly 75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. So drink up!

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Are you wondering how many calories you need to cut back to lose weight? Here is a simple guide:

Take your weight in pounds multiplied by 15. This will equal the number of calories per day to maintain that weight. 500 calories less per day will result in approximately 1 pound weight loss per week; 750 calories=1 1/2 pounds per week; 1000 calories=2 pounds per week. Keep a daily diary of calorie intake. Fat, carbohydrates and protein will automatically adjust themselves to stay within allotted calories per day. Check out our free Calorie Counter for more information.


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Even if your goal is merely a change in your appearance, maintaining an exercise program will help you reach your goals and better your overall health. However, without changing your diet, the results will simply not happen. Remember that the food may taste good now, but fitting into those "skinny" jeans you wore ten years ago will make you feel better about yourself in the long run


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