Nutrition Tips

Count how many calories you eat in a day. You have to reduce the number of calories, by becoming more active, exercising (in case you exercise you need more water) or by eating less. People leading moderately active lives need about 15 calories/pound to maintain their bodyweight. If you eat more calories that you burn off during a day, the result will be: excess calories stored as fat. The basic nutritional needs of most people are approximately 2.000 calories a day for women and 2.500 for men. People who are very active lifestyle, (professional athletes) may need 4.000 calories or more, pregnant women and nursing mothers require about 300-500 more calories/day.

Lower the carbohydrates intake. Carbohydrates will eventually turn into fat, foods like bread, rice, pasta, potatoes are high in carbohydrates. When limiting carbs, basic nutritional needs are still need to be satisfied, just only eat a little of it! Instead of eating three big meals a day, spread your meals, five or six small ones can help you control your hunger. Make sure that your diet contains all the essential nutrients for good health: at least 100 g of  carbs per day are needed to prevent fatigue and dangerous  fluid  imbalances, proteins, fruits are needed to have energy, drink fluids to avoid dehydration.

Avoid meals such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions, nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and even mayonnaise.

Drink six to eight glasses of water a day because water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling."

Substitute activity for eating, this is especially helpful if you eat out of anger. Every time when the cravings hit, go to the "Y" or health club if possible, or dust, or walk around the block.

If the pie is just too great and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread of a cracker, before bedtime to cut down on cravings, keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.

To keep extra pounds off, you must stay motivated, have persistence and faith.
It is never too late to make changes in eating and exercise habits in order to control your bodyweight; the changes don’t have to be as big as you might think.