One of the first steps to a successful weight loss program is to change the way we think about food.

We must “TERMINATE” all of the bad habits and start looking at our food differently.   Food is Fuel.  If we could all start looking at food as fuel for our body’s instead of using it for comfort, stress, or a remedy to boredom.

Here are some steps you can take to change up your

nutrition plan today!!

**Food should be consumed 5-6 times per day.  WHAT?!!  This is absolutely correct.  If we all ate 5 small meals per day, our bodily systems would function properly.  We wouldn’t experience low blood sugar, moodiness, and eating 5-6 times per day actually increases your metabolism because it takes “work” to digest the foods you consume.

**Breakfast should NOT be skipped.  The first meal of the day is the most crucial.  Your body has been fasting the entire night and needs fuel. (Break Fast). If this meal is skipped frequently it can actually cause a gain in weight because your body thinks that it is starving and will go into “starvation mode” actually storing all your consumed calories instead of allowing them to be used for muscle building and fuel.

**Consume Whole and Natural Foods – Jack La Lanne has a saying – “if it’s made by man – don’t eat it! If it tastes good – spit it out,” Who better to listen to than a man who is in his nineties and still lifts weights and has an infomercial?!!  Whole and Natural foods are those which come from natural sources – not processed.  Eliminate white breads, white pastas, processed crackers, chips, etc. from your diet and switch to healthy snacks such as nuts, dried fruits, quality protein such as fish and poultry and lots of fresh vegetables and fruits.  Think about it…would you put water in the gas tank of your vehicle?  I would think not, because it is not the proper fuel for a gas engine – so it is with your body.

**Avoid fast food and convenience food.  Again, these foods are not healthy because they are not made using the best ingredients. Don’t supersize it and stay away from French fries and other deep fried foods. However, there are ways to eat out and I will be sharing those tips another day.

These few guidelines should help you get off to a healthy start with your

new fitness program.  If you are invited to holiday parties or have snack

trays, etc. at your work, the best thing to do would be to obviously avoid

the snack table but if you feel obligated to indulge, try to fill up on fresh

fruit, veggies, nuts, and salads and stay away from sweets and foods

covered with sauces and cheeses.

Until next time…

The first tip I want to offer you to survive the holidays is to drink LOTS of WATER.  Water is very important to a weight loss plan and is VITAL to keeping your body operating properly.

It is a principal component of your body – 60%!!  And every system in your body depends on it.  It flushes toxins from the body and transports vital nutrients to the cells.  If you are not properly hydrated you will begin to feel drained and tired which is NOT a good thing when you are beginning a new workout program.

To meet basic needs, everyone should consume at least eight 8 oz. glasses of water per day.  This is to cover basic needs such as water that is lost due to normal functions such as breathing, sweating and bowel movements.

Beyond that – if you are exercising, if you reside in a dry area, or in an excessively hot/humid area, or if it is wintertime and you are indoors a lot using heated air, or if you are taking medications that tend to dehydrate, or if you are pregnant or nursing, or if you have a medical condition you need to accommodate for those additional fluids that are lost or retained.

My recommendation for water intake is to consume 8-10 8 oz. glasses of water… A great way to achieve this is to keep a bottle or cup of water near you at all times.  You will find that as you get into the habit of having it nearby you will have no problem consuming the proper amounts of water and you will be surprised how often you take a sip!  I keep a 64 ounce “Thirstbuster” cup handy so that I know I’ve at least consumed the recommended amounts and will refill during my workout.

Holiday meals and treats tend to contain a lot of sodium and sugars.  To keep your body from retaining fluids, it is imperative that you drink water to flush out all of the excessive salts and sugars.  When you are at a holiday gathering, try to avoid drinking anything but water.  This will help you stay hydrated, keep your calorie consumption down, and help to avoid the bloating.

One more thing…we’ve all seen the ads for Gatorade, Powerade, etc. advertised as another way to replenish fluids during excessive exercise.  These beverages do help to replace the **electrolytes lost when you perspire, however, many of these beverages also contain excessive calories.  You need to be sure that you account for these calories when you are trying to lose weight or you will defeat the purpose of training.  These beverages wouldn’t be necessary for a weight loss/weight training workout unless you were working out in excess of 60 minutes.  They are extremely beneficial for someone who is doing an endurance-style event such as a triathlon or marathon.

Lastly, do not, DO NOT substitute energy drinks, soda or tea in place of water!  These types of drinks can actually dehydrate you so try to avoid them if possible.

An amazing thing will happen when you start consuming proper amounts of water, too!  Your skin and hair will feel better, your mouth won’t be so dry, your sinuses will remain moist as they should be and you will become more energetic so go get that cup of water, (or not), and drink up!!

**Electrolytes play a vital role in maintaining homeostasis within the body. They help to regulate myocardial and neurological function, fluid balance, oxygen delivery, acid-base balance and much more.  (http://en.wikipedia.org/wiki/Water-electrolyte_imbalance)

Until Next Time…