DIET & NUTRITION
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What to do:

Limit portion size. Americans have what the American Heart Association calls "portion distortion." We're so used to eating super-sized meals that we don't even know what a normal serving should be. It's important to eat small portions several times throughout the day, with healthy snacks in between to prevent hunger binges. 

Limit saturated fats. When shopping, choose foods low in saturated fat, opt for low-fat dairy products and cook with olive oil. Your fat bank is already full, so don't buy anymore! This is an easy way to cut calories from your diet.

Increase fruits and vegetables. Try to incorporate at least one serving of fruits and vegetables in every meal and make your daily snacks fruit instead of potato chips or candy.

Crunchy and chewy fruits and veggies are great choices because they send the signal to your brain to "turn off" the hunger message sooner than non-chewy foods. The increased fiber and nutrients you'll get will help you have more energy for work-outs and fewer burn-outs. 

 

 

Proper Nutrition: 

Don't eat after 7 p.m.. Your body is a factory. Clinical studies proved that the metabolic factory shuts down at sundown. After 7 p.m., the "workers" go home. So, you don't need to keep the 'energy' going into the factory only to be stored as fat.

It's best to provide your body's metabolic factory with fuel when it needs it — during the daytime while you're active; not at night when the excess fuel will spill over to your hips, thighs, buttocks and arteries as fat!

(If your work schedule is such that you work nights and sleep during the day, adjust accordingly.)

 

Increase whole grains and fiber. Not only do these provide cancer-fighting nutrients, they help you feel satisfied sooner, thereby limiting overeating. Whole grains and fiber will keep food moving through your digestive tract. 

Nutritional supplements. Many clinical studies have shown that a variety of dietary supplements can help promote weight loss by boosting metabolism and burning fat. Some work, and others are hype.  Consult a physician/nutritionist to determine what is best for you.
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