The basic tenant of weight loss is to cut calories and to increase exercise.  Easy to say but sometimes hard to accomplish.

The cornerstone of all weight loss programs is physical activity and calorie restriction.

 Making drastic changes to your diet and lifestyle may work in the short term but fail in the longer term. So let's start with little steps. Later we can move on to the bigger things. Any of the following steps will be part of a healthy diet plan.

Step 1.

Get rid of the empty calories.  Remove everything white from your diet:  white bread, white sugar, white flour and white rice.  Replace these with whole wheat flour, whole grain breads and whole grain pastas.

Step 2.

Remember the little things add up.  Increase your exercise. Start walking.  Park farther away at work and when shopping.   Add some form of aerobic exercise to your daily life. Then gradually increase the intensity, and duration of the exercise.

Step 3.

Eliminate simple carbohydrates.  Simple carbohydrates are the sugars, candy bars, pastries etc. Replace these with more complex carbohydrates. Eat more unrefined whole foods such as beans, lentils, brown rice, raw foods.

Step 4.

Cut calories.  Start by reducing your portions.  Stop nibbling. Add foods that are mostly water (watermelon, lettuce, cucumbers, peaches, plums) to your meals and for between meal snacks.

    Return to The Center For Weight Loss