"Tip"--- Keeping the Take Control of Your Weight 3-Month Daily Record weight loss log with you at all times is Critical in your weight loss, weight management effort. Recording all your calories as you consume them in a diet journal will keep your calorie counting accurate. Trying to remember all of the days' calories later at night is almost impossible - UNLESS YOU WRITE THEM DOWN in a daily diary! You must be a food calorie counter and become aware of the number of calories in the foods you are eating.

"Tip"--- Diet is not a dirty word! Diet: The usual food and drink for a person's daily sustenance.

"Tip"--- Change the way you think about food. Think of food as your daily energy supply. The energy from the food you eat is measured in units called “Calories”.

"Tip"--- Become a calorie counter. The only sure and safe way to lose weight is to eat fewer calories than your body needs. You will start to burn body fat when your body runs out of the calories you eat each day.

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"Tip"--- Eat the proper amount of Protein and Fiber. Protein will stimulate your metabolism and Fiber will help you feel full.

"Tip"--- Limit the variety of the food at your meals (3-4 items) and limit the variety of snacks (2-3 items) and keep them out of sight to avoid mindless eating. Try to eat a combination of snacks high in protein and fiber. Also, don't eat on the run. Try to eat the proper amount at the proper times.

"Tip"--- If you are hungry before a meal, eat vegetables such as carrots, plum tomatoes, cucumbers, etc. You will eat less at the meal and it is a great way to introduce raw vegetables to children and re-introduce them to the older ones.

"Tip"--- Try to incorporate these power foods into your meals: High Fiber Cereal (For Metabolism), Citrus Fruits (For Vitamin C), Bell Peppers (Stimulates Metabolism), Protein (Stimulates Metabolism), Spinach and Asparagus (For Mood), Walnuts (For Energy).

"Tip"--- Try to reduce the amount of processed foods such as Processed Sugar and White Flour. Switch from white bread to whole grain or multigrain bread. Whole grain pasta is also a great choice. Choose un-sweetened multigrain high fiber cereal and add your own amount of sugar, honey or fruit.

"Tip"--- Sleep at least 7 hours a night. With less than 7 hours of sleep a night your body is "sleep deprived" and it will affect your appetite.



"Teen Tips"--- Pre-Teens and Teenagers are still growing and maturing. Proper nutrition, adequate sleep and exercise are very important for their bodies to mature properly.

Teens have to change the way they think about food. They must try to think of food as their daily energy supply. The energy from the food they eat is measured in units called “Calories”. The proper amount of calories teens need every day is based on their height, weight, age and gender.

Exercise is Very, Very Important! Teens do not have to exercise to lose weight but, exercising every day will improve their overall health and well being.

Pre-teens and teens need at least 8.5 hours (or more) of sleep a night. With less, their bodies are "sleep deprived" and will affect their appetite and attitude.



The "2000 Calorie Myth".

Nutrition Labels are all based on a 2000 calorie a day diet. (They do say that you might need less, but they also say you might need MORE!)

If adults consume 2000 calories a day their weight will probably stabilize between 180 - 190 lbs., no matter how tall they are or how much exercise they do.

The RDA uses 2000 calories because they are deducting 200 calories for an hour of Strenuous Exercise each day, which is totally unrealistic for most. Even 1800 calories are still too many for most adults.



The "Exercise Myth".

You do not have to exercise to lose weight! Yes I said it. The amount of calories you need every day is based on your height, weight, age and gender. If you like to exercise you will have to add 100-200 calories a day depending on how strenuous you are working out.

Exercise is Very, Very Important! Exercising every day will improve your overall health and well being.









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