How to Get Started with your weight Loss goals

1. Keep a food journal- A journal is a great way to keep yourself accountable for the foods you are consuming. By having to write it down you may rethink that bag of chips or piece of cake. As well, at the end of the day you are able to have a better idea of what you have consumed.


2. Get started with a friend- Having a workout buddy and a friend with similar weight loss goals allows you to share the experience with one another. You can share goals and encouragements, as well as talk about your personal struggles with someone who is on the same page and understands

3. Understand proper portions

3. Food prep- Sunday cooking… night before think about what you will eat the next day

4. Cut back on eating out… plan ahead if you are. Post to come on how to eat right when eating out!

5. don’t reward yourself with food

Good Eatin

The tip to healthy eatting doesn't mean eatting boring and gross, the trick is to make healthy food taste good! I love experiemcneting with different spices and ways to make healthy vegtables taste good. It can often be so simple!

* tomatoes, cucumber and onion in balsamic vinegar. Sometimes adding a little feta cheese is great too/

* Sweet Potatoe Fries*

* Omelet- Egg beaters with various vegtables! I often add a veggie patty to get extra protein, or sometimes Feta or Goat cheese. My favorite vegetables to add are onions, spinach, mushrooms,tomatoes. I love mexican food, and spicy things in general, so sometimes I add a little salsa and avocado.

Diet vs. Exercise

For anyone who has ever heard the phrase "abs are made in the kitchen" you know a healthy diet s crucial. Despite the amount of time you spend working out, eating the right foods comes first. Around 70% of weight loss involves what foods you put into your mouth. Think of it this way, cutting 300 calories out of your diet, such as eliminating the bread and mayonaisse you have on your sandwich at lunch, is the equivalent to running nearly 3 miles.

Supplements

Fish Oil

Creatine

Green Tea

Caffeine

Cantine

Key Health and Fitness Points

1. Never let yourself get hungry: One thing I have learned about myself when trying to eat less and be healthy is that when I allow myself to become starving I tend to overeat. Eating small meals throughout the day allows me to feel satisfied and prevents me from overeating. In addition to this you avoid the overfull feeling and avoid the remorse of having eaten too much. Always keep healthy snacks on hand, such as nuts or fruit, in order to avoid making unhealthy choices.

2. If your having a craving, go for it: I have noticed that if I am REALLY craving something, such as a piece of chocolate, I should allow myself to have it at that time point. The key to this is moderation and knowing when you truly want it or you are simply eating it because it is in front of you. Make eating a craving a treat. By denying yourself this craving you are risking having a binge on it later, and that will lead to serious eating remorse.

3. There are healthier substitues for almost ANYTHING

4.