Ready to get a fresh start in January and begin your action plan for better health and more energy? Here are a few tips to get you started:
1. Cut 100 calories from your daily eating. You’ll lose 10 lbs in a year. Cut 200 calories. Lose 20 lbs. Begin with achievable goals – skip a slice of bread, use less dressing or mayonnaise, etc. We can all find those little extras we can live without, painlessly. Take one step at a time.
2. Manage portions. Know that a deck of cards = 3 oz meat/fish/poultry protein; a golf ball holds 2 tablespoons dressing. These amounts are appropriate for weight loss or management. Consider what other portion adjustments could help you most.
3. Include protein at each meal. Protein sustains energy and keeps appetite in check. Include a 3 oz protein portion at lunch and dinner. At breakfast, try 2 egg whites (or 1 egg ), 1 cup milk or yogurt, and one of the following: 1 tablespoon peanut butter or 1 cup Kashi cereal or a slice of lean ham or 1 slice 2%-fat cheese. Each of these meals contains 25-35 protein grams…..very satisfying!
4. Eat breakfast. Many studies show breakfast eaters eat better the rest of the day, as well as fewer calories and less fat, compared to breakfast skippers. Breakfast also jumpstarts morning energy and brain-power.
5. Eat slowly. You feel full and eat less….automatically.
6. Chew gum in place of a snack. You can save a typical snack’s 200-300 calories.
7. Burn 200 calories from 30 minutes of aerobic activity you enjoy daily. You’ll lose 20 lbs a year.
8. Drink 64 oz water a day – 24 oz when you wake up, 24 oz mid-day, 24 oz before and after workouts…and even more later. The more, the better.
9. Pick one habit to change. Healthier snacks. One less soda. Less TV noshing. Begin meals with an appetite suppressant: salad, fresh fruit, cup of soup, hot tea.
10. Surround yourself with support. Get your family, friends and colleagues involved with like goals. A work-force is a powerful source of all-day-long support.
Begin with the steps above. If you would like a more specific food plan tailored to meet your eating preferences, exercise needs, and lifestyle, email me at firstname.lastname@example.org. A consult can change your January and your year!
Visit my website at www.georgiakostas.com or like my Facebook Fan Page at Georgia Kostas Nutrition. Here’s to a healthy, fit year!