1. Write down short term and long term goals. Write your goal where it's visible to you.
   
   
2. Focus on Strategies that Work: Low-calorie meal replacements, protein shakes, and smaller portions help you cut calories now and in the future. Working out 30 minutes three times a week will help you burn calories. Work-outs can be broken down into 10 minute increments.
   
   
3. Focus on Daily Habits: Daily physical activity and healthy eating are key to long-term weight loss success and maintenance.
   
   
4. Make your home nutrition friendly: a bowl of fresh fruit on the table, vegetable snacks readily available in the refrigerator, healthy, low-fat, quick and easy food options make eating healthy easy.
   
   
5. Replace sugary and highly-processed foods with complex carbs and healthy alternatives. Throw out: thick dressings, creamers, white pasta, white rice, chips, dips, white potatoes, soda, mayonnaise, pudding. Limit your intake of starchy vegetables: corn, peas, and potatoes.
   
   
6. Purchase some fun exercise videos that have ten minute exercise segments on them. Get a variety of cardio and toning videos that you can play with. Dance, dance revolution is a fun way to get your family involved in fitness.
   
   
7. Keep vinaigrettes, spinach, nuts, sweet potatoes, whole wheat pasta, grain rice, tomatoes, oatmeal, salsa, carrots, yogurt, mustard, natural applesauce, spices, and a colorful variety of fruits and vegetables to help you maintain good health and energy.
   
   
8. Stay hydrated with at least 8 eight ounce glasses of non-caloric liquids per day. You sweat one quart of water during an hour of vigorous exercise. It's important to drink water before, during, and after exercise. Get a few water bottles to keep cold water handy in the fridge.
   
   
9. Track your progress: Food, exercise and measurement records help you stay accountable. Mypyramid.gov offers nutritional information that makes tracking your nutrition easy.
   
   
10. Join an exercise group, or hire a personal trainer. Work out with a friend or training partner. Share your goals with someone you trust. People are often more successful when they lose weight with a friend or a group. Phyllis is available for personal training at 913 638-8105.
    

Copyright The Gift of Touch / The Gift of Fitness 2007                                                                                      site by Di Interactive