1. Drink at least 64 ounces of
water/day. You can cut calories by
substituting water for other calorie-
containing beverages. Drinking more
water will improve your body's ability
to process the food that you eat, and it
will help to keep your core tempera-
ture down during workouts, which
reduces your perceived exertion and
can keep you from mistaking thirst for
hunger.The ideal is to drink enough
water until your urine is pale yellow to
2. Eat a healthy breakfast every
day. When you wake up in the morn-
ing, you have most likely gone 8 hours
or more without eating.Your body
needs fuel. Skipping breakfast can cause
as much as a 40% drop in your basal
metabolic rate. Even a workout may
not make up for this drop in metabo-
lism.What's a healthy breakfast? Try
eating at least 2 or 3 different foods.
Include foods that are good sources of
complex carbohydrates and protein.An
example includes: whole grain cereal
with skim milk and sliced fruit.
3. Eat at least 3 fruit servings/day
(whole fruit, not juice). Eating a
piece of fruit is more satisfying than
drinking juice, contains fiber and takes
longer to consume. Fiber can decrease
the amount of calories your body
absorbs. It can also help with satiety.
4. Eat at least 4 vegetable serv-
ings/day (1 cup raw, 1/2 cup
cooked = 1 serving).Vegetables are
very low in calories. Non-starchy veg-
etables contain only 25 calories/serving.
About a 1/2 of a cup of starchy vegeta-
bles contain about 80 calories/serving.
Both are rich in vitamins, minerals, fiber
5. Avoid eating until you are
"over-stuffed". If we just paid atten-
tion to our hunger and satiety cues,
there wouldn't be a need to count
calories. Don't allow yourself to get too
hungry. Choose healthy foods and eat
slowly to the point you are comfort-
able/full, rather than guilt-ridden and
unable to move.
6. Avoid eating foods that contain
partially hydrogenated or hydro-
genated fats as much as possible.
This includes virtually all deep-fried
foods.These fats have been a