- Eat tasty food
- Drink plenty of water throughout the day
- Consume nonfat/lowfat dairy foods
- Never skip meals (eat every 3 hours for 5 to 6 meals daily in order to maintain blood sugar level)
- Regulate your caloric intake and do NOT drastically reduce your daily caloric intake (NEVER eat less than 1200 kcals daily)
- Eat more high-fiber foods and complex carbs to stave off hunger
- Eat less starchy carbs (e.g., white rice and pasta)
- Eat high-protein snacks such as nuts, egg whites, beens, and cheese to control hunger
- Eat plenty of veggies
- Avoid sodas and high-calorie drinks
- Reduce red meat consumption to less than 3 times per week
- Trim visible fat from meat, poultry and fish
- Eat white meat from chicken and turkey and remove the skin
- Avoid bologna, salami and other high-fat, high-sodium luncheon meats
- Eat s-l-o-w-l-y
- Consume up to 2 cups of coffee per day
- Use supplements only as needed (as an adjunct to your mealplan)
- Exercise daily
- Perform weight training 2-4 days per week
- Perform cardio exercise 3-5 days per week
- Vigorous resistance training will maintain or even increase your muscle mass
- Reduce fat intake to under 25% of your total caloric intake
- Reduce consumption of sweets such as cakes, cookies and candy
- Reduce consumption of high-fat snacks such as chips and ice cream
- Replace desserts with fresh fruit
- Practice portion control
- Eat fresh foods
- Broil, boil, poach, or bake foods instead of frying
- Use oils, butter, cream cheese, and sour cream sparingly
- Avoid heavy sauces on foods
- Use lowfat versions of mayonnaise and salad dressings
- Eat foods that have less than 2 grams of fat per 100 calories
- Eat lowfat protein foods at every meal
- Do not eat out daily and avoid eating fast foods
- Start a meal with some soup, salad or fruit
- Choose less calorically-dense foods (ie. less calories per gram)
- Perform high-intensity exercise (e.g., cardio intervals, bodybuilding)
- MOST IMPORTANTLY: Make good nutrition and regular exercise your lifestyle habit!
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
408-688-1586 (cell)
briandanleyfitness.com
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