+ Set realistic weight and exercise goals.

+ Write down your goals and enlist family/friends/sponsors to help you achieve

them.

+ Start a food and exercise log to help you track your progress.

+ Set a regular eating and exercise schedule.

+ Eat balanced meals.

+ Choose lean proteins—chicken, turkey, fish, skim milk, low-fat yogurt, beans,

nuts, soy products.

+ Choose complex carbohydrates—fruits, vegetables, whole grains (wheat bread,

oatmeal, non-sugary cereals).

+ Choose healthy fats – olive/canola oils, nuts, fish, avocado.

+ Reduce intake of calorie beverages—juices, alcohol, soda, etc…

+ Do not skip meals - pay attention to your hunger signals.

+ Avoid second helpings at meals.

+ Reduce portions at meals and snacks.

+ Eat slowly.

+ Snack healthy - avoid vending machines.

+ Stay hydrated.

+ Sleep -- napping counts!

+ Avoid fast food and “super” sizes.

+ Forget weight loss supplements as they can be dangerous.

+ Don’t beat yourself up for messing up from time to time.

Weight Loss Tips