STOCK UP ON GOOD FOODS
Always keep plenty of fresh fruits and vegetables
available along with tuna, chicken breast, lean-cuts of beef and low-fat cheeses, beans and high-fiber cereals in the kitchen.
DRINK PLENTY OF WATER
A hydrated body will help you feel full and deter snacking.
STARTER CARDIO PROGRAM
Begin with 30 minutes of
walking 4 - 5 days a week.
Slowly increase the time and amount you walk than gradually increase the intensity by walking
Try to recruit a friend or family member to join you.
UP YOUR PROTEIN
Increase your daily protein intake to roughly one half gram per pound
of body weight.
More if your working out hard.
PREPARE AND FREEZE MEALS AHEAD OF TIMES
This will help
you stay on track when your in a hurry.
TRY TO EAT 5 TO 6 SMALL MEALS
Eating smalls meals helps keep a stable
metabolism all day. It will help you build muscle and lose fat.
THE WEIGHTS AROUND
Eventually you'll need to either hit the gym or start a home resistance program. Having a trainer or
a training partner helps keep you committed. Added muscle increases your metabolism.
LIMIT SATURATED FATS
Eat healthy fats from fish,
nuts, olive oil and peanut butter and limit whole-milk dairy products, fatty meats and anything hydrogenated.
Deprivation leads to overindulgence - take a "free day" every 7 - 10 days.
NEED MORE ADVICE? CALL
TAKE IT ON THE SIDE
When eating out, don't be afraid
to ask for the salad dressing on the side or pick a non-fat variety.