Kim's Weight Loss Tips

• Eat three meals a day. Don't skip a meal. Don't skip breakfast!

• Snack in between meals, but eat fat free or very low fat snacks. Some good choices for snacks are:
  • Baby carrots
  • Celery with fat free cream cheese
  • Cut up zucchini and/or other vegetables, plain or with fat free dip
  • Any fruit. Apples, grapes, cantalope, apricots, peaches, etc.
  • Dried Fruit
  • Fat free yogurt
  • Fat free pretzels
  • Fat free crackers with F.F. cream cheese
  • Light popcorn
  • Rice or Popcorn Cakes
  • Anything else that's nourishing, high in fiber, and/or very low in fat. (Those healthy soups that you just add hot water, like Split Pea, Red Beans and Rice, etc., are my favorite.) Think of the endless possibilities.

Most of your meals should consist of:

• Approx. 50 - 70% fruit and/or vegetable. Most of the time it should be FRESH F/V, without any added fat. (If you have to use a dressing, make sure it's fat free.)

• About 20 - 25% of your meal (for 2 out of your 3 meals) should be a lean meat or other protein source. For example , a small skinless broiled chicken breast, or lean fish, or a small lean steak, or a hard boiled egg...... you get the picture.

  

• The remaining 20 - 25% of your meal should be a bread/cereal source that's HIGH IN FIBER. I can't emphasize this enough. (Pasta, Rice, Baked Potato,whole wheat roll, etc. There are a lot of good "toppings" that are fat free or low in fat, such as F.F. pasta sauce, F.F. sour cream, F.F. cream cheese, to name a few.)

• Very Important! Include at least 2 - 3 milk/calcium servings each day. Eight ozs of skim milk or a fat free yogurt is one serving.

• Don't completely eliminate fat from your diet! Include in your meals things like, some olives on your salad, a low fat soup, a small amount of olive oil, etc.

• Make substitutions if you're cooking something that normally includes, say, 3 tbsp. butter; use ONE tablespoon of olive oil instead. If the recipe says 1/2 cup milk, make it skim milk. There are a lot of ways you can "cut back" that your growling tummy won't even notice.

I highly recommend joining a support group such as Weight-Watchers It worked for me!