TIPS

*Replace soda with cranberry juice.
*Replace regular vanilla ice cream with Dairy Queen plain vanilla ice cream.
*Replace regular potato chips with baked chips.
*Avoid eating excess cheese.
*Increase hours of sleep per night to 8-9 hours.

 *Strength train using less time by doing more effective routines.
*Replace fast food with home cooked meals.
*Drink more water throughout the day.
*Eat dinner at least 2-3 hours prior to going to sleep.
*Start off your day by eating a healthier breakfast. 
*Stretch before and after exercising.

 *Consult with your physician before beginning any exercise program. 
*Eating a healthy breakfast is a great way to start the day.
*Keep your body hydrated.
*Rest and recovery time are as important as exercising.
 *Always start out a new workout routine using light weights, use of proper forms, and gradually increase weights over time. 
*Start a regular routine by exercising every other day. Working as little as 5 minutes a day, 3-5 times a week will help you get on track to your fitness goal.
*Workout movements should be gentle and comfortable. 
*Ease steadily into an exercise program by beginning with low intensity. 
*Stop exercising and consult your doctor if any of the following occur: nausea, dizziness, shortness of breath, tightness in the chest or persistent muscle soreness.

*Get active - It’s a sure way to increase the amount of muscle you have, which in turn will speed up your metabolism.  Doing a mixture of aerobic and resistance exercises will get you the best results.
*Eat little and often - It is a proven fact that eating small, regular meals through the day, rather than one or 2 large meals, will help keep your metabolism high.
*Eat plenty of protein-rich food - research shows that up to 25 percent of calories in a protein-rich meal may be burnt off.  You should choose low-fat protein foods such as lean meat, skinless chicken, and low-fat dairy products. 

*Water is one of the most effective sources of losing weight.  Drink around a half-gallon a day, more if you can. Spread it out throughout the day, just like your meals. Water will give you energy and help speed your weight loss.

1 Chicken Breast, 2 Turkey Breast, 3 Lean Ground Beef, 4 Lean Trimmed Beef, 5 Ham, 6 Trimmed Pork, 7 Trim Veal, 8 Crab, 9 All kinds of Fish, 10 Shrimp, 11 Eggs, 12 Whey Protein.

1 Broccoli, 2 Cabbage, 3 Cauliflower, 4 Celery, 5 Garlic, 6 Ginger, 7 Green Beans, 8 Leafy Salad Greens, 9 Onion, 10 Peas, 11 Peppers, 12 Spinach. 

1 Apple, 2 Apricot, 3 Berries of all kind, 4 Cherries, 5 Cucumber, 6 Grapes, 7 Lemons, 8 Limes, 9 Oranges, 10 Peaches, 11 Strawberries, 
12 Tomatoes.