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Your Diet

Your diet is probably the biggest contributor to weight gain, which makes your diet among the most important elements to control. No fear, I have easy to follow instructions right here. Some of these are common sense and others will be new to you.

Reduce Calories Slowly

Instead of starting a diet and dropping calories immediately the next day, make it your goal to reduce 100-200 calories a week.

Example: If you are presently consuming 2500 calories per day and you want to begin losing weight the right way, then say for the first week, make it a point to eat less than 2400 per day.

Then when week 2 comes around, eat less than 2300 calories per day.

Continue this until you start to see results. Once you see results continue on whatever caloric intake that you are presently consuming.

If you are consuming a lot of calories, consider dropping 200 calories instead of 100.

There is a minimum # of calories that you need to consume in order to survive. Do not consume less than this amount!!

In order to gain a perspective on how many calories you should be taking in, this website has a good calorie calculator: Click Here

It will give you the minimum # of calories that you need to maintain your body weight and suggest what your caloric intake needs to be to lose weight. Keep in mind that this is just a close approximation and remember to drop calories slowly over a few weeks!

Avoid Alcohol Close To Bed Time

Alcohol is basically sugar. It is a simple carbohydrate that the body converts to fat very efficiently. If you drink alcohol, give yourself at least 4-5 hours before going to bed so that your body has a chance to use up the calories as energy. Obviously, the more you drink, the more time you need to burn the calories off. Typically, it is supposed to take about 1 hour for 1 12-oz beer to be processed. You can make your assumptions from here. If you drink often before going to sleep, then this could be a significant contributor to your weight gain. If you like to drink, as most of us do, simply be aware of this fact and give yourself time to process the alcohol. Cheers!

Drink Lots Of Water

When losing weight, your body will start to access the fatty deposits. As this happens, toxins that were converted with the fat begin to escape in to the blood stream and out through your pores. If you don't drink enough water, you will get sick until the toxins dissipate. Make water your beverage of choice. Consider the following:

	Drink a glass of water with each meal and between each meal.
	Hydrate before, during and after exercise.
	Substitute sparkling water for alcoholic drinks at social gatherings

If you drink water from a bottle, thoroughly clean or replace the bottle often. Refill only bottles that are designed for reuse. Rare, but it is possible to drink too much water. If you don't feel thirsty often and your urine is relatively clear, then you are probably drinking enough.

Limit or Eliminate Fructose

Fructose is a form of sugar. It is turned into fat readily. Many foods and beverages contain fructose by the name of high fructose corn syrup. Sugars increase insulin production, which help to store carbohydrates, proteins, and fats. It is essentially the storage hormone.

Eat Healthy Snacks Between Meals

	Healthy snacks include, but are not limited to:
	Celery, carrots, apples. basically any fruits or vegetables that have not been processed
	Oatmeal
	Peanut butter on vegetables
	Basically, you want to mix a carb with a protein
	Tuna fish salad

Eat Unprocessed Foods

Unprocessed foods are foods that have not been changed. Whole carrots, celery, long grain rice, whole wheat bread, etc... It is important to look into what is available in your area. Unprocessed foods are good for your body because your body uses energy to metabolize them. It requires more work on your body's behalf. Whole foods also help to make you feel full longer, thus eliminating the need to eat so much. In addition, whole foods are excellent to keep your colon healthy and to help prevent many diseases.

Pay Attention To What You Are Eating

What you eat is just as important as how much you are eating. Make it a point to write down everything that you eat and drink for the first couple of weeks. This way you will have a good idea of your eating patterns and what you can eliminate and/or change to multiply the effects of fat loss.

Keep Your Body Guessing

Vary how many calories you give your body each day. But always stay under the limit of your daily intake. If you are limiting yourself to 2500 calories for the week, then you want to take in say 2100 on one day and the next day 2300. Then the next day maybe limit yourself to 2200 and so on. But never go over your limit of calories. Keep reducing the amount of calories on a weekly basis and keep the variable mixed up from day to day.

Portion Control

By in bulk the foods you eat the most, then separate individual portions into plastic bags or small containers, etc...Portion control is important in managing the amount of calories that you take in. Very helpful but takes a small initial investment of your time. Well worth it!

Supplements

	I recommend protein powder to rebuild and repair muscle tissue.
	Glutamine will help speed recovery and boost your immune system
	A good quality multivitamin that includes vitamin c to help repair joints and also boost the immune system
	Calcium/magnesium to make bones strong and help muscle contractions