GENERAL RECOMMENDATIONS FOR WEIGHT LOSS

Safe weight loss programs never go below 1200 Calories per day. Safe and effective weight loss
should not exceed two pounds per week.Although this may sound slow to some, it is necessary to avoid
creating a yo-yo effect as the body attempts to return to it's original weight. Slow weight loss with regular
exercise helps the body adjust to the new weight more readily. Some general recommendations include the following:

1. Record what you eat and when you eat. Record
   how you feel before and after you eat.
   
2. Small healthy snacks can help reduce hunger and
   maintain a higher metabolism.
   
3. Minimize saturated and hydrogenated fats.
   
4. Minimize sugary foods and refined foods.
   They increase the likelihood of storing excess
   fats.
   
5. DON'T SKIP BREAKFAST! Your metabolism is
   highest early in the day. Denied food in the
   morning will serve to slow down your
   metabolism.
   
6. Don't go more than 5 hours without eating.
   
7. Eat your larger meals earlier in the day when
   your metabolism is highest. This also
   increases the efficiency of your fat burning
   throughout the day.
   
8. Within two hours after exercise is one of the
   best times to eat. Your metabolism is very
   high then.
   
9. Mix protein with carbohydates every time you
   eat.
   
10. Read all labels.
    
11. No fried foods.
    
12. Use nonfat cooking sprays such as Pam.
    
13. Use mono-unsaturated oils, preferably
    Olive Oil.
    
14. Increase fibre intake(25 to 35 grams/day)
    
15. Include strength training at least 2 times
    a week.
    
16. Include OVER 20 MINUTES of Cardiovascular
    Training most days of the week.
    
17. Choose fruits and other foods low in fat
    with relatively low glycemic index instead
    of giving into the "Junk Food" craving.
    trying to wait 20 minute after making a
    healthier choice often makes the craving go
    away.