| TIPS FOR WEIGHT LOSS |
| 1. Eat three meals a day, starting with a good breakfast. Breakfast should consist of oatmeal or a high fiber, low-fat cereal with milk, whole-wheat toast with butter and preserves or honey, and a half or whole grapefruit (or any other fruit you like). 2. Try to make lunch your biggest meal and if you are going to eat meat, eat it for lunch. Lunch can be anything except for fried foods. 3. Dinner should be light. A salad, vegetables, fish or pasta. No red or white meat, or poultry for your night meal should be avoided whenver possible. 4. Limit your daily fat intake to twenty grams or less per day. 5. Drink at least eight glasses of water every day. 6. Read all labels. Avoid products like coconut oil, palm oil, or more than two grams of fat per serving and no more than 200 mg. sodium per serving. 7. Limit the use of sugar and alcohol - they contain empty calories. 8. Watch your consumption of salt and avoid adding it to food. 9. Between meal snacks should be fruits and raw vegetables such as carrot and celery sticks, radishes, broccoli, cauliflower or any fresh fruits. Eat anytime you feel hungry - but be sure it is low in fat. 10. Eat your last meal at least three hours before bedtime. 11. A refreshing drink - mix half juice (cranberry, white grape, grape, etc.) with half-sparkling mineral water or perrier. 12. After deciding how much weight you want to lose, set short term goals to reach your long term goal (i.e. I want to lose sixty pounds) total. I will lose ten pounds the first month or I will lose two pounds per week). Reset your short-term goals weekly. |
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