You can lose weight and feel great! Here are some Weight loss tips for you to use as a guideline !

Follow our Nutritional program starting out with the “Healthy Breakfast”

and keep special attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

—Documented Results From People Stating Their Day With The “Healthy Breakfast” within the first 3 days:

1.98% result in better sleep patterns

2.60% inflammation in belly reduces and digestive issues noticeably improve

3.98% fatigue abolished and energy soars 4.Improved mental health, decrease in depression and a sense of wellbeing

Add a  Cleansing Program  and you just can’t go wrong. You will feel so much healthier and the inches are going to melt away.  It’s easy to say good-bye to 10 – 15 pounds of unwanted body fat with a cleanse and proper nutrition and eating habits.

1. Keep a log of everything that you eat, drink and put in your mouth. You  do not need to estimate calories. Just write down what it was that you had and the approximate quantity.

You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Cut way back on any treats that contain sugar to less then three times a week. This includes candies, chocolate ( unless it is the Isa delights healthy chocolate), ice cream, desserts, cake, pastries, cookies, etc.

3. Cut in half any intake of pure or added fats. This means using half as much  butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil when you fry something.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. You can have eggs, nuts and red meat occasionally but not every day.   

5. Plan at least one lunch and dinner every 7 days without meat or cheese.  Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Skim milk should be your future goal. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.   An alternative to milk would be Soy Milk. Great source of calcium and protein.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fresh fruit that is in season.

8. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more. Include a salad at one of these meals too.

9. Grated carrot, slicked cucumbers, and broccoli make great snacks. You will find that a grated carrot is much more filling than a whole carrot. Strange, but true. If you are going to have a dip make sure it is low fat and you don’t need a lot.

10. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your
digestion.

11. Drink lots of water instead of sodas, juices, milky drinks or alcohol.  Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot or cold water with a slice of lemon can be very refreshing in the morning and even throughout the day.   

12. Eat slowly and make sure you chew your food. A good rule of thumb is the 10 second rule. Take a mouth full, put your fork down and chew for at least 10 seconds before you swallow. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

Chew your food!! 

14. Plan your meals and snacks ahead of time. Plan your shopping too -make a list of what you need and stick to it.

If you just grab something when you are feeling hungry, you will probably choose high calorie food. Don’t go shopping when you are hungry or you will be buying more  junk food.  

15. Do not watch TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating.  Try to limit your TV time too as the vast majority of commercials are junk food commercials and even if you don’t notice them, your subconscious mind is taking it all in and the next thing you know, you are heading the the cupboards for a high calorie snack. 

Well, there you have it. With the this thirty day nutritional program and these weight loss eating tips, you are well on your way to a leaner and healthier body.

Felix Dueño

Personal Success Coach

Office: (808) 364-1933

E-mail: felixdueno@gmail.com

Web  : www.nobossesforlife.com