Individuals with a weight loss goal, need to consume fewer calories than they burn each day. Calorie counting helps to ensure that the calories you consume throughout the day do not exceed the number of calories you burn. By keeping a written log of your calorie intake, water intake, and  adding an exercise program ( a good free app for smartphones is- "Myfitnesspal.com"), you can effectively start losing weight the right way. If weight loss is to be achieved, fewer calories must be consumed and/or more calories must be burned daily through exercise. To begin to see weight loss, a 1300 calorie daily diet is often recommended together with an exercise program.

 A common mistake that dieters make when cutting calories, is inadvertently cutting out needed nutrition. If the body is being robbed of essential nutrients, it will trigger a craving/ hunger response. It's the body's way of ensuring that it gets what it needs for healthy functioning. So, when counting calories, concentrate on eating nutrient-dense foods. So Cut the Calories and Not the Nutrition!!!

Begin by selecting foods like broccoli, salmon, brown rice, soy, beans and lentils, berries, eggs, raw seeds, and brightly colored red, orange and green vegetables. Limit white foods such as white breads, potatoes, sugar coated cereals, white rice and pasta. Incorporate more fiber into your diet. This will help your digestive system and help you feel fuller longer. Making these changes will help assure you that your low calorie meals are part of a healthy, nutrient-rich diet. You shouldn't feel like you're starving or deprived if you're on a low-calorie diet.

Below are several samples of quick and easy to prepare meal items. They were selected to assist those with an active, busy lifestyle. Enjoy!! To find more recipes, click on our links page to view hundreds of other recipes!

Here are a few websites that specialize in food preparation, recipes, keeping track of calories, food journals, restaurant & on the go food choices, and exercise.  

One common mistake dieters make when cutting calories, is inadvertently cutting out needed nutrition. If the body is being robbed of essential nutrients, it will trigger a hunger response. It's the body's way of ensuring that it gets what it needs for healthy functioning. So, when counting calories, concentrate on eating nutrient-dense foods; you'll derive more value from fewer calories. So Cut Calories, Not Nutrition!!!e are a few websites that specialize in food preparation, recipes, keeping track of calories, food journals, and exercise.  e are a few websites that specialize in food preparation, recipes, keeping track of calories, food journals, and exercise.  e are a few websites that specialize in food preparation, recipes, keeping track of calories, food journals, and exercise.

Begin by selecting foods like broccoli, salmon, brown rice, soy, beans and lentils, berries, eggs, raw seeds, and brightly colored red, orange and green vegetables. Limit white foods such as white breads, potatoes, sugar coated cereals, white rice and pasta. Incorporate more fiber into your diet. This will help your digestive system and help you feel fuller longer. Making these changes will help assure you that your low calorie meals are part of a healthy, nutrient-rich diet. You shouldn't feel like you're starving or deprived if you're on a low-calorie diet.Below are several samples of quick and easy to prepare meal items. They were selected to assist those with an active, busy lifestyle. Enjoy!! To find more recipes, click on our links page to view hundreds of other recipes!  One common mistake dieters make when cutting calories, is inadvertently cutting out needed nutrition. If the body is being robbed of essential nutrients, it will trigger a hunger response. It's the body's way of ensuring that it gets what it needs for healthy functioning. So, when counting calories, concentrate on eating nutrient-dense foods; you'll derive more value from fewer calories. So Cut Calories, Not Nutrition!!!Begin by selecting foods like broccoli, salmon, brown rice, soy, beans and lentils, berries, eggs, raw seeds, and brightly colored red, orange and green vegetables. Limit white foods such as white breads, potatoes, sugar coated cereals, white rice and pasta. Incorporate more fiber into your diet. This will help your digestive system and help you feel fuller longer. Making these changes will help assure you that your low calorie meals are part of a healthy, nutrient-rich diet. You shouldn't feel like you're starving or deprived if you're on a low-calorie diet.Below are several samples of quick and easy to prepare meal items. They were selected to assist those with an active, busy lifestyle. Enjoy!! To find more recipes, click on our links page to view hundreds of other recipes!

Recipes
Allrecipes.com
Cookinglight.com
Epicurious.com
foodnetwork/recipes.com
Calorie Tools
Caloriescount.com
Myfitnesspal.com
Exercise
HasFit.com
ChangingShape.com
FreeTrainers.com
RunKeeper.com
Restaurant tools
GoMeals.com


Quick Tips:

  •  Plan ahead by packing your foods the night before.
     
  •  Keep it simple. Don't get caught up on details of the meal plan. Start by counting calories.
     
  •  Eat your food slower.
     
  • Instead of frying your food, try baking, broiling or barbecuing.
     
  •  Make healthy food selections, like fruits, vegetables, whole grain cereals & beans, low-fat meats, fish, & skinless poultry.
     
  •  Avoid high sugar foods such as pastries, candy bars, pies, candy. (Clean out your pantry).
     
  •  Drink at least 8-10 glasses of water/day.
     
  •  Limit your alcohol consumption. Remember, alcohol contains calories. If you have to drink, make wise choices (ie: Instead of a Margarita (550-750 cal), Pina Colada (325-400 cal), Mai Tai (290 cal)........., Consider a Spritzer with 3 oz wine (65 cal), Tequila on the rocks with a splash of lime juice (110 cal),  or Vodka and seltzer water with a splash of pineapple juice (110 cal), Baileys Irish Creme and hot coffee ( 120 cal), Whisky Sour (155 cal), or a Mimosa (Champagne & orange juice) (85 cal).
     
  •  Chew Gum- sugar-free gum helps to improve alertness, decrease anxiety,and improve stress.
     
  •  Get 6-8 hours of sleep. This reduces stress and the potential for you to get irritable.
     
  •  Take frequent deep breaths.
     
  •  Take a vacation. Turn off the phones and electronics. Focus on the beautiful surroundings. Breathe in the fresh air. Take in your surroundings and enjoy!! This is a good goal to strive for.
     
  •  Exercise ( walk your dog, run, swim, yoga, ect.). Increases endorphins, reduces stress, helps in metabolism and feeling of wellness 
     
  • Relax/nurture yourself ( get a massage, talk with some friends,and take a long, hot bath). 
     
  • If you go off track, recommit yourself. Remember, permanent weight loss takes time and effort. Its a lifelong commitment. There will be situations and events in life that may cause you to "fall off the path". If this happens, dust yourself off and keep going!