Weight Loss Tips

[Denise]

*Strike a 50-50 balance between meats or starches & raw vegetables. *Avoid mixing proteins & starches
*Get your fruit servings in the morning before noon without other food
*Lunch & Dinner – salad with either protein or starchy foods (not both)
*Avoid white flour, sugar, pasta, white rice (substitute whole wheat flour, honey, molasses, brown sugar, whole wheat or spinach pasta, brown or wild rice
*Limit red meat to twice a week.
*Eat more fish & skinless, boneless chicken & turkey, and pork (Fish is best for Omega-3 fats). Have at least 2 meatless Dinners per week.
*Drink 8 glasses of water, plus 8 oz. for every 20 lbs. over-weight. (We need to be drinking 10 glasses of water per day)
*1st glass should be upon getting out of bed, adding 1 TBS lemon juice to kick start liver
*Avoid all beverages with meals. This slows digestion. Drink it at least 20-30 minutes before.
*Add at least 3 glasses of green tea with a pinch of cinnamon to enhance the Pancreas.
*Avoid all food after 7:00pm, when metabolism has slowed. However, you can add a healthy night time snack to workout days if you save 200 calories from your daily calorie goal. (Special K cereal, fat free yogurt, ½ a piece of fruit or ½ cup sliced strawberries.
*Always eat at the table – if you actually sit down to eat, you know you’re not eating out of boredom.
*Change your exercise routine so it fools the body into continuing to burn fat since you will hit plateaus.
*Weigh yourself at the same time before eating once a week. If the scale stops moving, use the tape measure to track your progress.
*When shopping for groceries, avoid all foods with fat content more than 20%

Formula Fat grams (per serving) x 9 = _______%
% / Calories = _______
This last number is the percentage of fat calories

Track everything you eat.