DIET & WEIGHT LOSS TIPS & Resources

(How to lose weight more easily)

Drink lots of water, and try not to drink anything else. It helps you feel fuller and eat less.

Get at least 30 minutes of cardio exercise a day. Try making a playlist with upbeat music that gets you motivated. Better yet, don't call it a work out, find ways to exercise that are fun and not a chore.

Before you work out (about an hour), take an energy booster or drink a coffee. It helps to get energized and helps your body get fired up to burn maximum calories.. Make sure it is a balanced dose, you do not want to overwhelm your body.

Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day. Breakfast also gives you energy and helps you think and learn.

Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, brown rice, or bulgur. Add two tablespoons of flax seed to a meal to slow digestion and make you feel fuller.

Select a mix of colorful vegetables each day. Vegetables of different colors provide different nutrients. Choose dark, leafy greens such as kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.

Choose fresh fruit over fruit juice. Fruit juice has little or no fiber and added sugar, so grab a piece of fruit rather than the juice. Apples, for instance, are full of pectin, a good fiber which slows down the process of digestion and keeps you feeling fuller for longer.

Use fats and oils sparingly. Choose your fats carefully. Use olive oil, olives, avocados, nuts and nut butters, and fish provide heart-healthy fat as well as key vitamins and minerals.

Eat sweets sparingly. Limit foods and beverages that are high in sugars.

Eat more small meals every day rather than skipping meals or fewer larger meals.

Have an appetite controlling supplement on hand to combat hunger and prevent overeating.

Get 30 minutes of extra sleep.

Switch from dairy milk to non-dairy milk. Animal milk is designed to grow a small animal to a large animal fast. You don't need that amount of fat and hormones, so switch to almond, rice or hemp milk.

Stay away from sodium, it makes you retain water and feel bloated. If you are bloating, chew an antacid.

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