by Jenny Gaal, Fitness Program Director

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  1. Drink water- Drink plenty of water or other calorie free snacks to curb hunger and increase metabolic efficiency.
  2. Choose nighttime snacks carefully- Mindless eating in front of the TV is a sure way to throw off your diet. Close the kitchen at a certain hour or portion a small, low-calorie snack.
  3. Enjoy your favorite foods- in Moderation! Deprivation will eventually lead to overindulgence later.  Portion control is the key to success.
  4. Eat several mini-meals during the day-Increase your metabolism and fight off hunger by dividing your total calories into smaller meals and snacks earlier in the day.
  5. Eat protein in every meal-Protein is more satisfying by keeping you feeling fuller for longer, helps preserve muscle mass and encourages fat burning.
  6. Add some spice-A flavor boost not only helps you feel satisfied some spices can also contribute a thermogenic burn which can increase metabolism by about 20% for 30 minutes.
  7. Stock your kitchen with healthy, convenient foods- Spend a lazy Sunday preparing your fresh fruits and vegetables for the week thus making it easier to prepare a quick and healthy snack or meal.
  8. Double the vegetables and decrease the pasta/rice in a recipe- Simply by eating less pasta or bread and more veggies, you could lose a dress or a pants size each year.
  9. Eat fiber-Fiber aids in digestion, prevents constipation, lowers cholesterol and can help with weight loss.
  10. Set realistic goals and weigh yourself once a week- Dropping pounds and toning up takes time. Try not to get discouraged by daily fluctuations or setbacks.