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Diet tips

Tip #1: Do not starve yourself! Crash dieting is not a long-term solution and will only lead to gaining back the weight and can have an effect on your mental and physical health.

Tip #2: Start the day right by incorporating whole grains and fresh fruit into your breakfast for sustainable energy. Steer clear of sugary and high fat foods.

Tip #3: Start to cut back on the amount of food you eat. Slowly reduce your portion sizes and stop eating when full.

Tip #4: Prepare your meals the healthy way, steaming, baking, boiling, and grilling are the healthiest ways to prepare foods. When dining out, stay away from fried foods and keep an eye on the number of calories you're consuming.

Tip #5: Make sure you're getting enough water. Sometimes thirst can mask itself as hunger, so be sure to drink enough. Carry a water bottle with you everywhere you go and drink water with meals.

Tip #6: Choose healthy snacks in between meals. Try low-fat yogurt, half an apple, or a handful of unsalted mixed nuts.

Tip #7: Go for a walk right when you wake up before you have breakfast. This will jump start your metabolism for the day.

Tip #8: Plan your meals ahead of time so you won't make impulsive and unhealthy choices during the day. There’s an old saying in business “Plan the work - work the plan”.

Tip #9: Keep your pantry full of healthy foods so you won't be tempted to reach for unhealthy options. Buy plenty of fruits, vegetables, lean meats, seafood, whole grain cereals and breads, poultry and low-fat dairy products.

Tip #10: Let yourself have a treat but be sure you know how much exercise it'll take to burn it off afterwards. Only allow yourself to have a treat if you're willing to burn it off.

Tip #11: Don't go overboard with alcohol and choose water over soda and high sugar juices.

Tip #12: Use exercise to manage stress, not food.

Tip #13: Eat small frequent meals every two or three hours throughout the day. This will keep your metabolism in check.

Tip #14: Make sure your exercise routine is well-balanced and includes aerobic training which strengthens the heart and lungs, strength training for muscles and bones, and stretching which promotes the flexibility of our tendons and ligaments.

Tip #15: Familiarize yourself with the three elements that most commonly sabotage your diet: Habit, Emotion and Opportunity. 

• Habit is a problem and leads to poor food choices because it's an unconscious behavior. We choose what we're accustomed to choosing such as the food that tastes best or is the cheapest and not necessarily the food that is healthiest.
• Emotional eating refers to letting our emotions dictate what we consume. It's quite common and an example of this is eating rich desserts when depressed. Lavish five course celebratory meals are another example of this.
• Opportunity in this context refers to not having the opportunity to make healthy choices. If your pantry is stocked with junk food, there is no opportunity to make a healthy choice. Keep "bad" foods out of your kitchen so when the cravings come, it's not an option.

Weight Loss Tips for Kids

Tip #1: Set a good example for your kids and make sure their food is healthy, tastes good, and is readily available at home.

Tip #2: Let a child decide when they are finished. Do not force a child to finish everything on the plate because this philosophy can lead to overeating.

Tip #3: Be an active parent and participate in activities with your kids such as hiking, swimming, basketball, bike riding, walking, and tennis.

Tip #4: Plan your family holidays and make sure they are 'active breaks' and not an excuse to be lazy and inactive.

Tip #5: Look into volunteer activities within your community such as races for charity, beach or park clean-up days, walk for the cure, or adopting a pet. This a great way to spend time with the family, help the community and be active as well.

Contact me today for a consultation and we can get started! 

Look for me in the August edition of Flex Magazine, Muscle & Fitness, and Iron Man advertising Optimum Nutrition Products.