Tips to Help with Your Weight Loss

1. Eat a low glycemic breakfast daily. Your breakfast should be a small meal with protein and fiber.

2. Remove temptations from your pantry and refrigerator. Keep only low glycemic & lwo carb snacks and foods handy.

3. Carbs that you choose should be in small portions, high in fiber, and nutrient dense. A portion size is no larger that the diameter of your fist.

4. Try to include a protein source with each meal. The protein will sustain you longer and make you feel less hungry.

5. Be mindful of what you are eating. Eating in front of the television or having other distractions when you eat will lead to overating.

6. Pay attention to your body cues. Eat slowly. It takes your body about twenty minutes to begin to signal that you are full. When you begin to feel full, stop eating. It is ok not to clean your plate!

7. Take note of what you drink. Check the carb count on the lable. Some drinks have more carbs than a stack of cookies! Instead, make water or unsweetened decaffeinated tea your primary drink.

8. Indulge in weight-bearing exercise at least three times a week. Exercise increases your metabolism, will build muscle and will give you additional energy.

9. Avoid caffeine. Studies have shown that caffeine actually triggers the stress hormone, cortisol. It can contribute to food cravings and is linked to more weight gain in the abdominal area.

10. Avoid fast foods whenever possible. Instead, plan your meals ahead of time, choosing healthy, nutrient dense foods.