Healthy eating tips


  1. Give yourself time to eat. An hour is good. It takes 20 minutes for your body to figure out it is full
  2. Do not eat fast. Take your time and enjoy your food. If you eat fast, it can lead to over eating and indigestion
  3. Never skip breakfast. It is the most important meal of the day. It sets the metabolism for the day. Make it healthy-fruit or veggies, toast or something not high with saturated fats
  4. Try to eat within 1 hour of getting up in the morning
  5. Keep the fat intake within the range of:
  6. Do not use food as a reward when you accomplish a goal
  7. Eat fresh fruit and veggies for snacks
  8. Consume lots of veggies, fruits and grains
  9. Eat Brown Rice
  10. Limit your salt intake
  11. Drink alcoholic beverages in moderation or not at all
  12. Eat a variety of foods
  13. Try to wait 1-1/2 -3 hours after eating before you exercise. The larger the meal, the longer you need to wait
  14. Reduce or avoid foods high on the glycemic index (those with a high simple sugar content). These effect insulin levels in a negative way and can slow the rate at which you burn fat
  15. Remove “junk” food and eat high quality foods
  16. Remember weight gain did not happen overnight. It took awhile to put the weight on, it will take you awhile to get rid of it. There is no safe, healthy “quick fix” for fat loss. A bit of caloric reduction and increase of caloric burning thru exercise is the most effective way to lose fat.

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