There are several key habits for weight loss and maintenance. If you would like to ease into your new lifestyle, start with the first six suggestions. You may be surprised just how big of an impact a few changes can make!

Plan to succeed with a balanced approach and remember your goal is to create a program that works for your lifetime!

1. Plan three meals a day plus 2-3 snacks. This is essential for your success! Do not skip meals. If your energy dips between meals or you feel very hungry plan a very small snack.
2. Protein portion awareness. Consider a serving size to be what fits into the palm of your hand or the size of a deck of cards (4-6 oz). Read food labels when available and adhere to the serving size. Eat just one serving size of everything on your plate. Don't feel compelled to eat every last morsel.
3. Eat slowly and savor every bite.
4. Water. Drink 8-10 (8oz) glasses of purified water a day; more if you are overweight or active. Stay hydrated, it's important for your overall health and you will be less likely to mistake thirst for hunger.
5. Move more. Take the stairs, walk instead of dive, take a short walk or stretch during break time, garden, etc; throughout the day work toward adding at least 30 minutes of additional movement in your day.
6. Keep a food journal. Enter everything you eat and drink and not how you feel before, during, and after. Keeping a food journal has been found to be very effective while losing as well as maintaining weight loss. It is very important to note your emotions. Detecting and correcting emotional eating patterns can be a very effective tool in weight control.
7. Exercise regime. Commit to workout three to five times a week for 30 to 45 minutes, by using our "Rev it Up, Burn it Off" Exercise Video and the AB Revolutionizer, or join a fitness class.
Take five. Take at least five minutes a day to relax and breathe.
8. Weigh in and take your measurements. Everyday weigh in and record your weight, and once a week take measurements of your chest, waist, hip, thigh, bicep (upper arm). Watch those inches burn off!

DINING OUT

What fun! Who doesn't savor gathering with family and friend to share a delicious meal and be waited on! Believe it or not the health conscious enjoy the dining out as much as anyone. Here's where knowing portion size and having a general idea of fat and calorie count will really ease your mind.

HERE ARE A FEW TIPS:

If you are dining later then your regular mealtime, eat a light protein snack (ie protein bar, sugar-free jello, or hot chocolate). Even if you are not, a light snack will help to curb your appetite. Never go out to eat ravenously hungry.
Many restaurants are publishing their menus on the internet and in local yellow pages, so try to get a sneak peek.
Remember the palm of your hand or a deck of cards (4-6 oz.) as a serving size guide. If you are in a restaurant that serves large portions try to share an order. If that's not possible, as soon as your food is served ask the waiter for a "to go" container, separate your single serving and place the rest in the container.
If you have labored over the menu and nothing suits your needs ask to modify a dish so it will fit your requirements; most restaurants will accommodate you.