Things I have been told will help in weight loss efforts:

· Use a smaller plate at all meals
· Eat an apple ½ hour before all meals
· Drink iced water with lemon
· Drink iced water with lemon ½ hour before all meals
· Do not eat while watching t.v.
· Do not engage in any other activity while eating
· Eat a light meal before going to a party
· Don’t eat after 8:00 p.m.
· Exercise early in the day to reap all benefits of fat burning throughout day
· Eat mini meals (x6) throughout the day
· Limit meals to 3 main, 2 snacks
· Drink at least 6-8 eight oz. glasses of water
· Watch sodium intake
· Select fresh fruits and vegetables in place of canned whenever possible
· Watch carb intake
· Exercise a minimum of 1 hour daily (aerobic) to lose weight
· Dark chocolate is good for you
· Trim all visible fats from meat prior to cooking
· Grill – don’t fry
· Replace egg yolks with egg whites
· Substitute applesauce for oil in dessert recipes (i.e. brownies, cakes, etc.)
· Get at least 8 hours of sleep each night
· Use relaxation techniques to eliminate stress
· Write everything you eat down
· Plan your meals ahead
· Do not have “a lot” of meal choices – variety is not the spice of life when it comes to weight loss
· Do not grocery shop when you are hungry
· Shop the outer aisles of the grocery store (avoid stores interior)
· Deprivation leads to a binge
· Get your family and friends on board
· Ask for help
· Seek out support
· Acknowledge your successes along the way with non-food rewards
· Be realistic about your weight loss goals
· Never Give Up