Tips and Tricks

TIPS & TRICKS

The following items are not required.  But there is success in following these guidelines.  (Some of these will appear as weekly challenges.)

• Eat every 3 hours.  A typical daily menu would include 3 meals and two snacks.  This is important to keep your metabolism burning.  Do not skip meals, or go too long without eating.
• Do not skip breakfast!!  Eating breakfast revs up your metabolism for the day.  This is very important for weight loss.
• Every meal/snack should include protein.  This will help you stay full and keep your blood sugar levels even.
• Do not eat after 7PM.
• Drink ALL your water, and then some.
• Skip the soda.
• Limit sugar to < 40 grams.
• Eat at least 30 grams fiber/day.
• Exercise, Exercise, Exercise….sleep~!

How many calories should I eat?

Women – 1200 – 1500 calories per day.  It really does depend on what you weigh.  If you weigh less than 200 lbs, stay towards the 1200 calorie mark.  If you weigh more, you can eat a little more.  I would not go over 1500 calories, even with exercise.

Men – 1600 – 2000 calories per day.  If you are less than 250 lbs, stay at the lower end, if you are above you can eat closer to the higher end.  I would not eat more than 2000 calories, even with exercise.

Where can I get more info?

www.fitday.com – This is a FREE online food journal.  You can find the nutrition facts for most foods here.  Or try…

www.nutritiondata.com – same as above

www.dwlz.com – lists nutrition fact for many restaurants

www.fastfoodguide.com – AWESOME!