TIPS & TRICKS



TIPS & TRICKSThe following items are not required. But we have found success in following these guidelines. (Some of these will appear as weekly challenges.)Eat every 3 hours. A typical daily menu would include 3 meals and two snacks. This is important to keep your metabolism burning. Do not skip meals, or go too long without eating.Do not skip breakfast!! Eating breakfast revs up your metabolism for the day. This is very important for weight loss.Every meal/snack should include protein. This will help you stay full and keep your blood sugar levels even.Do not eat after 6 pm.Drink ALL your water, and then some.Skip the soda.Limit sugar to < 10 grams.Eat at least 30 grams fiber/day.Exercise, Exercise, Exercise….sleep~!How many calories should I eat?Women – 1200 – 1500 calories per day. It really does depend on what you weigh. If you weigh less than 200 lbs, stay towards the 1200 calorie mark. If you weigh more, you can eat a little more. I would not go over 1500 calories, even with exercise.Men – 1600 – 2000 calories per day. If you are less than 250 lbs, stay at the lower end, if you are above you can eat closer to the higher end. I would not eat more than 2000 calories, even with exercise.Where can I get more info? – This is a FREE online food journal. You can find the nutrition facts for most foods here. Or try… – same as above – lists nutrition fact for many restaurants – AWESOME!What should I weigh?One way to measure health is to determine your BMI. For vain (j/k) women a BMI of 22 seems to be the most pleasurable to the eye. For men, anything under 25 is great. If you have any questions with this, I am glad to help. Anything over 30 is considered “obese”.Determining Your Body Mass Index (BMI)The table below has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column. Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight. Or, use our BMI calculator.BMI(kg/m2)1920212223242526272829303540Height(in.)Weight (lb.)589196100105110115119124129134138143167191599499104109114119124128133138143148173198609710210711211812312813313814314815317920461100106111116122127132137143148153158185211621041091151201261311361421471531581641912186310711311812413013514114615215816316919722564110116122128134140145151157163169174204232651141201261321381441501561621681741802102406611812413013614214815516116717317918621624767121127134140146153159166172178185191223255681251311381441511581641711771841901972302626912813514214915516216917618218919620323627070132139146153160167174181188195202207243278711361431501571651721791861932002082152502867214014715416216917718419119920621322125829473144151159166174182189197204212219227265302741481551631711791861942022102182252332723117515216016817618419220020821622423224027931976156164172180189197205213221230238246287328Body weight in pounds according to height and body mass index.Adapted with permission from Bray, G.A., Gray, D.S.,Obesity, Part I, Pathogenesis, West J. Med. 1988: 149: 429-41.What can I eat? What products can help me?BreakfastWestern Bagel – The Alternative Bagel (found in the refrigerator section at Wal-Mart). 110 calories, + lots of fiber and protein, and yummy when toasted.Laughing Cow Cheese – Reduced calorie spread. This is good on the bagels, also sold at Wal-Mart.Fiber One Cereal (tastes nasty but GREAT source of fiber, try it and you’ll be converted).Fruit – try to eat the actual fruit, not juice (too high in calories, low in nutrients)Quaker Weight Control Oatmeal – a good source of fiber, low sugarEggs – good source of protein!LunchSmart Ones Frozen EntreesSouth Beach Diet Frozen EntreesTuna or lunchmeat sandwiches on whole wheat pitasGarden or Caesar salads with grilled chicken or tunaMany restaurants have great choices. (Wendy’s, Subway, Rumbi, Panda Express are favorites)Great Value Stir Fry Veggies – Available in freezer section of Wal-Mart. These cook in 8 minutes and are yummy with a little soy sauce. You can steam them or stir-fry. (I try to eat 1 bag per day, ? with lunch and ? with dinner). They are .88 cents a bag. EASYDinnerGrilled chicken and veggiesSalmon and veggies (buy frozen fillets at Costco, these cook up yummy in microwave in only a few minutes, see pkg. for directions)My Girlfriend Kitchen has many menu items that are LITE. So far, I think they are yummy.Any vegetable based soup! Minestrone and Chicken Noodle are favorites.Be creative – We will continue to share recipes.SnacksSliced apple with 1 tbsp peanut butter ( the PB is important, protein)Celery with Laughing Cow cheeseSouth Beach Diet High Protein Cereal Bars – (I eat in the afternoon to help keep munchies away)Frozen mixed berries (I buy at Costco) mixed with fat free cottage cheese and light strawberry yogurt – YummyAlmondsMORE INFO TO COME – WATCH YOUR E-MAIL ................
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