Keys for Weight Loss

• Remove all irresistible foods from the house, including cookies, chips, and ice cream.
• Drink two quarts of filtered or bottled water every day. It is best to drink two 8-ounce glasses thirty minutes before each meal, or one to two 8-ounce glasses two and a half hours after each meal. It’s especially important to drink 8-16 ounces glasses of water upon awakening.
• Consult your doctor about getting on a regular exercise program.
• Avoid sugar.
• You may eat fruit; however, avoid fruit juices and smoothies.
• Avoid alcohol, but if you must drink, drink only one to two 4-ounce glasses of red wine if you are male, and only one 4-ounce glass if you are female.
• Avoid all fried foods and trans fats.
• Dramatically decrease or avoid high-glycemic starches, especially for the evening meal. Starches include all breads; crackers; bagels; potatoes; pasta; rice; corn; band black, pinto, and red beans. Also limit intake of bananas.
• Eat fresh fruits; steamed, stir-fried, or raw vegetables; lean, free-range meats; and salads.
• Fiber supplements, such as PGX fiber (two to four capsules), before each meal will help decrease your appetite and stabilize your blood sugar.
• Do not eat dinner past 7:00 p.m.
• Before meals, eat large, colorful salads without croutons and with minimal cheese and a salad spritzer.
• Eat broth-based vegetable soup (low in sodium) before meals.
• Eat a well-balanced diet with 40 percent high-fiber cabs, 30 percent free-range lean protein, and 30 percent healthy fats.