Nutrition

| Tips |

1. Set Very Specific Goals.Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes, five days a week." Avoid goals for specific dates...commit to a journey and strive to better your daily choices.

2. Get Prepared. Throw away all processed "food" products - anything packaged, "bingeable" foods - and replace with fresh, whole foods, water, vegetables. Buy a new pair of walking shoes, and find some clothes in your closet you feel comfortable in.

3. Find Support. 3.Avoid temptation; find support - a best friend, spouse, or pet. It helps to have someone around when trying to lose weight, especially during challenging times.

4. Keep A Daily Journal. Keeping track of your daily exercise and food intake increases the likelihood of success. Keep it simple! If you're inspired, write a memoir of your journey! Hold yourself accountable... after a month, you'll see the whole truth and how much food really affects who you are.

5. Reward Yourself. When you hit a goal, reward yourself with a new workout outfit, shoes, a massage or a nice relaxing weekend getaway.

6. Track Your Exercise. A pedometer tracks how many steps you take daily. Wear it all day...you'll burn roughly 100 calories by taking 2,500 steps or one mile. The goal is to burn 300 extra calories and eat 200 fewer calories every day. This 500-calorie difference is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

7. Always Eat Breakfast. Break - Fast or "Breaking the Fasting" is key for stimulating the metabolism in the early morning. Try to keep it balanced with protein, a healthy carb, and a small amount of fat. Some good examples: an egg-white omelet with fresh berries and a piece of whole-grain toast or a shake with fruit and Greek yogurt.

8. Eliminate Late Eating. If you eat a lot of excess calories after 8 p.m. (or roughly 3 hours before bedtime), you will wear them the next morning. Literally. Put a stop to this and you'll see your stomach reduce within days. This boosts the immune system. You'll wake up starving - eat a balanced meal in the morning and you'll feel a noticeable and positive change.

Make The Right Sugar Choice.9. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They're all white: table sugar, pasta, white rice, and bread, and they're nothing but trouble, since they kick up your appetite for more of the same. Sugars from fruit are packed with nutrients and supply a healthy fuel source...feeding the body, not robbing it.

10. Snack Between Meals. This will curb your appetite and help set aside the urge to eat too much at one sitting. Your body can only digest enough food that fits in the stomach...not stretches it. Eat sensibly and only until you are satisfied.