Top 10 Nutrition tips for Healthy Weight Loss

1. Drink Plenty of Water. Try to drink 8 glasses of water per day. The benefits of drinking provide optimal hydration as well as a feeling"fullness" without added calories.
2. Do not skip meals. Skipping meals can drastically reduce your blood sugar levels and make you crave sweets later on. Instead of eating 2-3 Large meals, try 5-6 smaller meals or better yet, take each of your 3 large meals, eat 1/2 of them and eat the other ½ 3 hours later.
3. YOU MUST EAT to lose weight. Starving yourself may get you to lose a few quick pounds, but the repercussion of not eating and providing the body with essential nutrients will lead to an unhealthy lifestyle. When you do not eat, the body senses that there is no nutrition and its job now becomes to "Survive". It will slow down your metabolic rate and begin to eat away lean muscle tissue. This makes it extremely difficult to lose body fat once you begin to eat again.
4. Eat 1-2 fruit servings and 3-5 vegetable serving everyday. Fruits and vegetables are packed with fiber, antioxidants, vitamins and minerals.
5. Choose fresh, wholesome foods. Try to purchase fresh foods vs processed (packaged) foods. Packaged foods are loaded with preservative especially sodium and saturated fats.
6. Be aware of portion sizes of your food selections. One serving of spaghetti is ½ cup AFTER COOKED. Most restaurants provide 4-5 servings per plate. The key is eating until you are content, not until you are FULL.
7. Do not Overly-Restrict yourself from foods you like. Everyone has their personal favorite snacks/foods. The key is to allow your self these foods yet in reduced quantity and frequency.
8. Exercise and physical activity. You do not have to join a gym to get in some variation of physical activity. 25-40 minutes 3-5 days per week can burn sufficient calories to burn unwanted and unsightly body fat.
9. BE POSITIVE. BE PATIENT. The more you feel good about yourself the faster and easier it is to lose weight. Remember, it did not take 1 week to gain the unwanted weight. Do not expect it all to come off in 1 week. Set daily, weekly and even monthly goals.
10. Eat your last meal at least 2 hrs before going to bed. Although this maybe difficult, the results will be quicker and you are in the right direction to a leaner, healthier you.

Health Tips of the Day

1. Drink 12 oz of water with each meal today.
2. Reduce your starchy carbohydrates and sugars after 2 PM.
3. Take the dog or just yourself on a walk around the block today.
4. Prepare a healthy meal at home and take to work to eat vs fast food.
5. Eat 2 servings of fruit today.
6. Eat 1-2 servings of vegetables 2-3 times today.
7. Reduce your saturated fat to less that 10g per day.
8. Eat smaller more frequent meals.
9. Consume 5-6 small meals per day not 1-2 large meals.
10. Eat breakfast every morning. It gets the body going as well as the brain.
11. Eat your last meal 2 hrs before going to bed.
12. When selecting foods, choose NUTRIENT DENSE, fresh foods.
13. Reduce your intake of packaged and pre-made foods - they are full of preservatives.
14. Eat until you are content not until you are stuffed.
15. Eat foods high in fiber (fruits, veggies and whole grains), they lead to good health.