Sunday, May 31, 2009

Starting a weight control program

Anytime we start a weight control program there seems to be so much enthusiasm. Then the difficulty sets in and it gets hard. But you can take one step at a time. I give people the tools to start and keep at it and encourage them to find the support they need because it can get rough. Eating well takes effort particularly in our fast food culture. But it can be done. The step by step weight control plan offers the steps to overcome the obstacles and make eating and food simple but delicious.
Here are the steps-Remember to take it one at a time.

Step by Step Weight Loss Plan
Take it one step at a time
Eat 5-6 small meals daily.
Have Breakfast
Snack (if desired)
Have contact with food only 4 times a day.

1. Eat lean protein at every meal.
2. Eat breakfast every morning
3. Eat vegetables or fruit at every meal. Fill ½ your dinner plate with vegetables.
4. Drink enough fluid. Choose water, sparkling water, and unsweetened iced green, black or herb teas. Add lemon, lime or a bit of berry juice for flavor. Enjoy a cup or two of coffee or tea with low-fat milk or lemon. Avoid sweet drinks of all kinds including juice and sports drinks.
5. Avoid processed foods made with white grains and white sugar. For a sweet tooth have a piece of dark chocolate and a few nuts. Choose chocolate with 70% or more cocoa butter.
6. Benefit from red wine or other alcohol by drinking it with meals.
Daily recommendation: One 5 oz glass for women and two 5 oz glasses for men.
7. Take your supplements everyday.
8. Journal-people who journal lose weight.
9. Exercise 5-6 days a week. Start slow…
10. Join a weight loss group or start one with friends.

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