Here is a simple and easy diet and exercise program for you to follow. There is a variety of foods on the menu and a basic exercise program for you to use. Make sure you get yourself a food diary to record all of your meals and exercise. RECORD EVERYTHING! This is for many reasons not limited to but including accountability, developing habits, quick reference etc. In addition, have measuring cups and a scale so you may carefully weigh and measure your meals. This will insure that you do not over consume. Do not skip meals! If you are not hungry, attempt to eat some of it. Do not double up on meals. If you missed a meal, wait for your next one. Do not consume or do anything that would conflict with medications, food allergies or medical conditions. During week 2 you will notice “CHEAT MEAL”. Look at the cheat meal list and enjoy. Record your weight weekly. Drink plenty of fluids and take one multi-vitamin daily. If you are currently exercising with weights, continue as usual. Bake, broil, poach, steam, grill, or pan sear only. When cooking foods like eggs, please use products such as Pam spray.

Some adjustments may be necessary due to certain variables. For example: employment may be a consideration. Hunger and dramatic weight loss may also be a factor. Let’s address these potential concerns. Spacing between meals should be in the 2 to 4 hour range so adjust where necessary. Afternoon exercise may not be possible so if evenings are more conducive than do so. Finally if you are hungry in the evening, after meal 3, and you are losing weight, then have an evening snack of either 1 cup of frozen sugar free yogurt or 2 low sugar cookies.

Best of health and enjoy!

Guru

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