What are some healthy choices to substitute?

Carrot sticks, sliced green peppers, pears, peaches and bananas.

Lean turkey instead of beef (most all recipes allow for this subsitute and it still tastes yummy), Wheat pasta instead of white, Egg whites
(egg beaters) instead of eggs, Wheat tortillas in stead of flour, just always think: WHOLE GRAINS, LEAN MEAT, AND TONS OF VEGGIES AND FRUIT. GL!

I’m so proud of you it’s a big step to help yourself. I am a personal fitness trainer and enjoy helping people like you every day. Here are basic recommendations that you can start with.

Food as Fuel:

Going without breakfast because you planning a big dinner is as silly as filling up your car’s gas tank after you finish the trip. Eat all of the foods that are good for you; all of the grains, vegetables, fruites and lean proteins that you enjoy. Eat 6 small meals a day. Eating smaller meals more often will help to speed up your metabolism. Missing meals slow your metabolism. Also chew your food at least 30-40 times every time you take a bite. This will slow down your meal time and it easier to digest your food.

Hunger can stress the body and trigger the release of cotisol, a hormone that encourages the storage of fat in the abdomen. To keep hunger under control, split your meals and snacks into 5 or 6 minimeals.

Water - Drink TONS of water!

If you add 2-3 liters of water to you diet you will feel better - PROMISE. You will have to use the restroom often, BUT you will loose weight, inches, feel less bloated, and retain less water IF you add water to your diet. Men who are overweight should add up to galon of water a day. Sip throgh out the day for best result.

Your Body Needs Daily Exercise.

The only way to be fit is to exercise on the regular basis: daily if possible. Some benefits of daily exercise are: you don’t get sick as often, you have more energy and you sleep better. Exercise doesn’t have to be structured.
If it is something you enjoy doing, you’ll look forward to it. Walking or riding a bike with your children to school is fun. Even though it may only be a couple of miles, it is something.
If you aren’t looking forward to your next workout, do something else. Walking is probably one of the best fat burning exercises you can do - just walk more!

Have Realistic Expectations

You dont get out of shape over night so do not expect to loose weight over night neither. You can loose 10-12 pounds a month just by exercising more - without dieting! I promise you will feel better, get more fit and reach a higher level of satisfaction by starting slowly and expecting moderate weight and measurement losses.
Think within longer time frames, and a pound or two on a scale won’t seam so important.

Cross-Training

Every few weeks plan a change in your routine. Note only will your mind be more challenged, your body will have to adapt and the body will benefit from the new stimuli. The body is an amazing adaptable machine. It will begin to burn less fat as an energy source for the same activity if you don’t change your programe regularly.

Get 7 to 8 hours of shut-eye a night

Chronic sleep deprivation can raise cortisol levels. It can also drive down levels of the appetite-control hormone leptin, making you feel hungry.

Laugh more

Here’s a tactic anyone can stick with! In a study conducted at Loma Linda University, men and women who watched a humorous video had 30% less cortisol in their blood not only while watching the tape but also up to 24 hours later.

I hope this will help. Email me if you have any questions

there is cholestrol free butter……. u also get sugar free as a substituete for sugar….. u even get healthy milk…..they r quite resonable… believe me

Just the obvious ones…Lots of FRUIT AND VEGGIES, no sugar other than NATURALLY like in FRUITS.
Whole Grains, actually CUT out the breads, pastas, and SPUDS…
You will notice a difference.
LOTS OF WATER.
I do not know how good the flavored is, but if it is working for you, then GOOD FOE YOU…
No snacking before bedtime…but if you must, MAKE IT A HEALTHY SNACK…i.e. Carrots, NO DIP.. Apple Slices, MMM sweet yummy peaches…
Oh yea those are expensive, and I suppose more so now as they are not in season???
Carrots, cellery (with P.B.), Nuts are a good source of PROTEIN, but I suppose they are very fatty…
Walk, take walks, get a dog, they are good to go walk with…
Eat right and excercise…
the best to you.
DJ

dont know if this advice counts but it works for me. dont do your grocery shopping when you’re hungry.