Day 1....

Starting weight 184lbs

::Sigh:: I decided to make a better effort in how I look because when I feel good about myself I tend to be a bit happier, not so down on myself. So in an effort to lose weight and keep it off this time I hired a personal trainer. Now some of you may be thinking... "that's cheating", well I'm here to tell you it's not. My trainer is not one of the run of the mill personal trainers that celebrities have that holds my hand every step of the way. This trainer is arming me with the weapons I'll need to fight the chub, on my own. True she will help by providing me with an effective workout BUT she's not making my food for me or forcing me to do the workout. Here are some of her suggestions to a healthier you.


DO's
Eat small meals throughout day every 3 hrs preferably, this will keep your glucose level stable.

Increase protein to120 grams/day: eggs+eggwhite omelette's, lunch meat, tuna, chicken, fish, cottage cheese, protein bars/shakes( low n sugar) etc.
protein bar brands: Supreme Protein, Elite, Pure Protein, Met RX, 2 bars daily. (can be expensive but walmart has 2 of the brands at a great price!)

Take fiber supplement (benefiber, etc) will help the lean out process.

Drink plenty of water (6+ glasses a day) a high proterin diet requires plenty of water to keep you vascular, lean, and clean.

Yes to: brown rice, whole wheat crackers, starch once/wk, 1 slice whole wheat bread 2-3 times/wk, fruit, regular oatmeal, splenda sweetener (for cereals/ice tea/oatmeal/etc, vegis, green salads, chicken, tuna, fish, lunch meat, low fat hot dogs, reduced fat cheese, dannon lite yogurt, I cannot believe its not butter spray bottle (zero fat), dried fruit sparingly, red beans, black beans, pinto beans, etc

Calorie Range (1,200-1,400)


DONT's
No Pasta, No white bread, No sugar (5 grams or less per serving), No yogurt, No juices (unless sugarfree), minimal use of condiments, No butter, Nothing fried, Nothing battered, No ice cream, No heavy enriched carbs like pancakes, white bread, hash browns, white rice, etc.

**stay away from meals that come from "out of a box." ie hungryman, stouffers, marie calenders, etc.

- Once per week: cheat meal, whatever you love the most, enjoy!

**Read nutrition labels, they tell you everything you need to know.

Food labels can be misleading, for example, when apple juice says "no sugar added," there's still roughly 28 grams of sugar per serving. That's like drinking a pepsi. If a label says "low in sugar," check back label because it may still have 10 grams of sugar per serving. That's like eating half a candy bar.