1....Eat one well balanced meal in "mid-day" ( largest meal of the day)
@ apple for breakfast with oatmeal or
whole grain cereal.
@ dinner...choose portion control. Lean protein,
salad or vegetables.
@ snack on walnuts, cashews, almonds, and
raw vegetables.
@ do not eat anything after 6 pm.
@ drink plenty of water with lemon or
w/ applecider vinegar
this will help detox..and flush fat
2....Get moving
@ Do some form of exercise daily
@ do what you enjoy, dance to music,
walk, step in place, aerobics, etc.
@ Keep your heart rate up for at least twenty minutes
@ Use 2-5 lb. hand weights for arm and
upper body exercises
@ Use 2-5 lb. ankle weights for legs and lower body
3....Keeping Strong & Firm
@ exercise is not just about losing weight
@ muscles burn fat
@ weight bearing exercise builds bone and
lean tight muscles
4....Set a goal
@ It takes about three to four weeks of behavior changes to show results ***(see below)
@ Don't weigh yourself everyday (once a week is good)
@ Deep breathe, and focus your energy on your goal.
5....Mind over Body
@ Stay motivated
@ Buy a couple of smaller outfits to grow down to
@ gather pictures and stories from your
favorite role models
@ do not let your mind control... you control it
6....Little tricks
@ Instead of grabbing food..chew sugar-free gum or sugar free mints. the urge to snack will soon pass (use natural sweetner)
@ Keep all junk food and "no nutrition"
foods out of the house
@ Find a project...stay busy
@ watch less television...instead sit and relax to good music it's a great motivator
7...You don't have to look like a twig to be healthy...
@ Feeling good about yourself is the best reward.
@ Now...get out there and take control of you.
@ You CAN DO whatever you put your mind to!
*** For those 40 years or older...(or)... if you are 25 lbs. overweight changing your metabolism takes time.....you may not see results for 6-8weeks....don't get discouraged...your body is adjusting...you will lose the weight... Stick to it!!!
*** For the first 30 days..... Little or No...SALT...SUGAR...or STARCH
this will change your cravings & your metabolism