If a person were to open a magazine, turn on the television, or open the local newspaper they are sure to find and ad or an article promoting a diet or a diet pill. These “fads and fantasies”, as I call them are only consistent at one thing and that one thing is that they are consistent at taking a person right back to where they came from, weight gain.

The truth of the matter is, diets change ingestion for a period of time. Whether it is diet pills or points, it promotes temporarily changing what you would usually eat, for a product that gives, in many cases dangerous results. It promotes a temporary change that more times than naught revert back to the beginning. Diets do not search for the root of the problem it just gives a temporary solution to the problem.

Lifestyle change, however, challenges one to search for and pinpoint reasons for the problem and gives clear directions on the efforts to obtaining a renewed self. It changes our mindsets and attitudes on exercise and nutrition and promotes a lifelong goal of total wellness. Why not start living a lifestyle that will do EVERYTHING for your mind and body?

A true system of weight loss delivers a blend of exercise and nutrition that will safely deliver the reduction that is desired. There are no pills, no frills, no lightening results, most of all, no danger.

A good exercise program coupled with a good nutrition system will not only reduce weight, it will reduce the risk of developing cardiovascular disease, diabetes, cancer, and the aging process. You will become more healthy, fit and alert.

You WILL lose weight

You WILL be healthier

You WILL be happier

ALL at the same time!

Ten Steps to a new YOU.

1. Eat more often. “What?” Yes you heard it right, Eat more often. You should eat five or six meals per day. Now this is not sitting down and eating a full course meal but you will eat the typical breakfast, lunch, and dinner, with snacks in between the meals. Smaller, healthier portions, more intervals of eating.
2. Eat many veggies and fruit. We should eat anywhere from 5 to 9 servings of fruit and veggies daily. Try to adopt a daily intake of an assortment of “colorful” fruits and vegetables. Also eat at least “a handful” of nuts per day. Try to eliminate or greatly cut down on dairy and if possible, substitute with soy or rice milk.
3. Eat cold water fish (salmon, tuna, halibut) at least 2-3 times/week and use the fish, beans, and lentils as your main protein source. Chicken is an excellent source of protein. If fish or chicken is not the choice, eat very lean cuts of meats (red meats should be eaten sparingly- not more than 1 time per week)
4. Avoid the fried foods, breads, cakes, cookies, muffins and other simple carbs. It is Ok to splurge on special occasions but the key to weight loss is consistency. Consistency in eating the correct foods as well as consistency in not eating the wrong types of food.
5. Water! And plenty of it, Drink. The best regimen is to drink half of your body weight in ounces, but if that is just asking too much, go with the age old answer of at least 64 oz/day. If you hate water like so many people, spruce it up a bit with a lemon or lime. Drinking plenty of water has multiple benefits: It hydrates the cells, flushes away the toxins, and it gives your stomach the feeling that it is full. You will eat less as a result.
6. Eliminate soda pop; YES, even DIET soda and drink Water!!
7. If a late night meal is needed, eat green veggies or fruit and nuts. Keep the meal small and by all means be very selective on Salad dressings chosen for salads, some are very high in fat content.
8. Exercise, exercise, exercise!! When losing weight we must remember the principals of loss, more calories must be burned than ingested. Exercise burns calories. One pound is equivalent to 3500 calories. To lose one pound there must be 3500 calories burned after subtraction of calories ingested. 30 minutes of exercise per day is ideal, but 4 times per week is effective to achieve the results needed. Exercise will win the battle of the bulge.
9. Check the ingredients on every item that is eaten. Many times there is a perception that certain foods are healthy when in fact they are not always so. Prime example: Many think that salads are nutritious but if you couple a salad with certain salad dressings, it becomes unhealthy. Some dressings contain 40% of daily suggested fat intake.
10. Enjoy the new you!!

This list will achieve the results of weight loss. The amount of weight loss will vary from person to person. It depends on starting weight of an individual, the type of exercises performed, the frequency with which they are performed and the nutritional regimen that is blended with the exercise. The grater the effort and consistency, the better the results.