NUTRITION 101 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 faster. 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.	PUSH 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. DON'T DEPRIVE YOURSELF Deprivation leads to overindulgence - take a "free day" every 7 - 10 days. NEED MORE ADVICE? CALL (516)312-7519	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.