Tips for weight loss and maintenance

          Food

• Eat breakfast, it raises your metabolism for the day making you less hungry. we recommend you eat five small meals a day.
• Calorie awareness will help you make better choices which will lead to weight loss
• Stop eating at least two hours before bed time
• Limit your sugar and processed food intake. Do you know that there are 39 grams of sugar in one can of soda? This translates to about 20 sachets of sugar
• We suggest you use small plates for your meals and tall slim glasses for drinks, generally you will eat and drink less with this.
• Choice is to weight loss, as location is to real estate. Make healthy choices

  Exercise

• We recommend 45 minutes of exercise 4-5 days a week for best result, if this is new to you, start with 20 minutes of low intensity exercise 3-4 days a week. We can help you stay motivated and disciplined if you register for our exercise program.
• Vary your exercise regimen for best results. An aerobic workout 3-4 days will help sculpture your body, while 2-3 days of cardio will strengthen you. Change this around and introduce new things to eliminate boredom and avoid a plateau.
• The common excuse for not exercising is lack of time, if this is your situation we recommend mini sessions (10-15minutes workout) whenever possible, 3-4 mini sessions a day will help. Also avoid the elevators and use the stairs when possible.

  Lifestyle Change

• Trying every new diet plan in town may work for a while, in the long run you will feel deprived and eventually lose your will power to stay on the plan.
• We recommend a gradual change in your lifestyle to include healthy eating. Eat what you love but reduce your portion size. Eating a bowl of ice-cream regularly because you love it is unhealthy, however a scoop of ice-cream over a small bowl of fruit occasionally will give you the same satisfaction without feeling deprived.
• Address emotional obstacles, sadness and anger push most people to overeat. Food does not take care of emotional problems, we suggest you develop a more effective strategy to deal with your emotions
• If your lifestyle involves eating out all the time, you need to plan ahead. Knowing the restaurant you are going and having an idea of what is on the menu will help you make better and healthier choices.