1. Set realistic and measurable goals. Change takes time
2. Eat small, healthy meals/snacks throughout the day. Apply the 3-4 hour rule. Choose foods with a combination of lean protein, complex carbohydrates and healthy fats per each meal/snack
- Breakfast: Serving of Kashi cereal (high fiber) with skim milk and cashews
- Lunch: Turkey sandwich with whole grain bread, tossed salad with light olive oil and balsamic vinegar for salad dressing on the side
- Dinner: Grilled fish or chicken with small sweet potato. Steamed vegetables with slivered almonds on top
- Snacks: handful of nuts, low fat yogurt with granola on top or 1 tsp of all natural peanut butter on an apple
3. Watch out for Portion Distortion. Did you know Americans tend to underestimate what they eat by 50% primarily because they don’t understand serving sizes?
- Example: a regular bagel is 2 ounces but bagels served at restaurants are 4-5 ounces. These extra ‘unknown’ calories add up in the day
- Note: be careful not to under estimate your calories due to over estimating your exercise
4. Limit your sugar intake to 10% per day
- Example: if you consume 2000 calories a day. Keep simple sugars down to 200 calories a day. This can be found in just 3 ounces of m & m’s. This can also have a huge effect on your energy level
5. Seek a support system
- This can be found via friends, family members, co-workers or even by seeking help from a professionals. Studies show that to make a positive life style change and to maintain it –support is key
6. Bonus Point -Stay active
- Individuals who exercise regularly are less likely to develop heart disease, diabetes, high blood pressure, high cholesterol, osteoporosis and certain forms of cancer. Regular physical activity helps control weight and builds and maintains healthy bones, as well as promotes physical well being.
- According to the American Heart Association for every 1 hour of exercise you add 2 hours of life expectancy.
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