How to safely start a new workout program

How to Safely Start a New Workout Program:

Physical activity is vital to your health and well-being. Being active can help to protect you from a wide-variety of health conditions including heart disease, high blood pressure and osteoporosis. Physical activity can help improve your sleeping habits and even help you to live a longer life. It is important to remember that it is never too late to begin an exercise program. However, there are some things to remember before you get started. Follow this list to ensure you are on the right path to beginning an exercise program.

Assess Your Current Fitness Level-

Before starting your workout program, it is very important that you assess your current health and fitness level. While you probably have some idea of how fit you are, recording baseline fitness scores can help you to assess your current fitness level as well as measure your progress as you continue with your exercise program. To assess your health and fitness level you should:
● Consult your physician. Never begin a new exercise program without speaking with your physician first. Your doctor can help to determine if you are healthy enough for physical activity and can provide you insight on how to safely begin an exercise program.
● Assess your current fitness level. These are things you can do yourself or you can seek the help of a personal trainer if need be.
○ How long does it take you to walk 1 mile?
○ What’s your pulse rate before and after you complete a 1 mile walk?
○ How many push-ups can you do at once?
○ What’s your waist circumference?
○ What’s your body mass index?
○ How far are you able to reach forward while seated on the ground with your legs extended out in front of you?

Design Your Fitness Program-

Creating an exercise plan can help you to achieve your goals and provide you with the motivation to workout on a regular basis. Here are some things you should consider while designing a workout plan:
● Your fitness goals. Do you want to lose weight? Become Stronger? Run your first 5k? Having clear goals can help you to gauge your progress as you continue to workout.
● Create a fitness routine that is well-balanced. A vast majority of adults should engage in 150 minutes of moderate exercise per week of 75 minutes of vigorous activity each week. Adults should engage in at least two days of strength training per week.
● Exercise at your own pace. When beginning a new exercise program, you should start out slow. This can help to reduce your risk of injury. If you suffer from a medical condition, always talk to your doctor prior to beginning.
● Schedule your workouts into your daily routine. Always find time to workout. Schedule an exercise time much like you would a meeting or doctor’s appointment. Plan to read your favorite book (or listen to an audiobook) while riding a stationary bike or walk on the treadmill while watching your favorite TV show.
● Beat exercise boredom. To help keep your workouts fresh, include a wide-variety of activities in your workout. The can also help to ensure that you are exercising all the muscles of your body.
● Don’t forget about recovery time. Allow yourself a couple of rest days to avoid over-doing it or developing an injury.
● Get yourself some hand weights to build muscle, which burns fat faster!
● Write your plan down. A written plan may help you to better stay on track.

If you have not Exercise in a while or it your first time it should be a slow and gradual process. By taking things slow, you can work to achieve your goals in a healthy manner.

How to Find Your Perfect Workout Buddy

Research shows that individuals who work out with a buddy are much more likely to perform to the best of their ability during a workout and are also much less likely to skip out on a workout. Working out with a friend is a great way to keep yourself accountable with your fitness plan as well as a great way to spend some time with a friend. However finding the perfect workout buddy isn’t always easy. You need a workout buddy that is going to be reliable and keep you motivated to achieve your fitness goals. If you are not quite sure where to turn to find that perfect workout buddy, here are some things you may want to consider.

● Make a fitness date with a reliable friend. If you are going to commit to working out with a friend, you are going to need a reliable friend. You are likely going to need a friend who shows up on time and isn’t going to skip out on your workout. Look for friends with positive attitudes that are serious about committing to a healthy lifestyle. Another option for a reliable friend may be your spouse, you may already be on similar schedules. Why not commit to a happier, healthier lifestyle as a couple? This can also be a great bonding experience.

● Seek out a workout buddy from your office. Chances are you already know a lot about the work ethics of many of your co-workers. This knowledge can be great when it comes to pairing up with a co-worker for a workout session. You may even know who in the office enjoys running or who is an avid cycler. Going for a run or a bike ride immediately after work is a great way to get your workout in before you can go home and decide you are just too tired to workout. As an added bonus, having a great relationship with your co-workers can make the workday much more enjoyable.

● Don’t be afraid to do a little socializing in your group exercise class .You already know you are surrounded by a good number of people who are committed to working out (those who attend class regularly). Don’t be afraid to strike up a conversation with some of your classmates. You may just find yourself a new workout buddy or two.

● Look for local workout groups or clubs in your community. There are likely to be a number of walking, running and biking clubs (amongst other activities) in your area. Ask around or browse the internet to find clubs and groups in your area. Join groups or e-mail lists so that you are the first to know about new fitness events in your area. By networking, you are much more likely to meet a number of people who share your fitness interests. Before you know it, you may be making workout plans with someone from your group or club.

● Exercise for a cause. Sign up for a walk or run to benefit a cause. When it benefits something such as a local school, animal shelter or memorial fund, you may be able to get plenty of friends on board. You’ll be doing something great for your health as well as the community.

Weight Loss Programs That Work for Women Over 40: Why Dieting Alone is Not the Answer

You’ve probably experimented with dieting. In fact, a recent survey from Self magazine (conducted in partnership with the University of North Carolina, Chapel Hill) tells us that 67 percent of American women are actively trying to lose weight right now, and 75 percent of the 4,000+ women reported unhealthy eating behaviors or thoughts about eating that would be classified as unhealthy.

The survey also reported that:
• 37 percent of the women surveyed regularly skipped meals (in attempts to lose weight)
• 13 percent turned to smoking to try to curb their appetites and lose weight
• 16 percent tried to eat fewer than 1,000 calories per day when trying to lose weight
• 31 percent reported purging or using laxatives in attempts to lose weight

Obviously, American women are going to extreme lengths to try to lose weight, and many of the methods used are harmful to overall health.

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The Problem With Dieting
While you might be overweight because you ate too much of the wrong things, dieting is not necessarily the right solution. Why?

Dieting doesn’t work for most women because:
• We need to eat enough to fuel our bodies and keep our metabolism cranking at a healthy pace
• Women’s bodies need calories – and in particular, protein – to function properly
• If you don’t eat enough calories, your body will think you are starving, so your body will hold onto fat
• If you don’t eat enough, you will feel emotionally off and will end up resorting to unhealthy practices to survive (smoking, drinking, pills, binging)

What Are Healthy Weight Loss Programs for Women?
It’s important to evaluate the methods you’ve tried to use to lose weight and to be sure to choose weight loss programs for women that are:
• Scientifically sound
• Proven to work for women
• Designed to keep you full and satisfied

Some key components of healthy weight loss programs for women are:
• The program allows you to eat often (five small meals a day is optimal) and feel full
• The meal plan includes eating a lot of protein, fruit and vegetables, all of which are necessities for healthy living
• The meal plan does not eliminate a food group entirely or limit you to a small range of meal options
• The program includes daily exercise in a way that is doable and enjoyable
• The weight loss plan includes a combination of lifting weights, cardio exercise and eating right

Why So Many Weight Loss Programs for Women Trip Us Up So many of us are afraid to eat that we go on extreme diets or limit ourselves too much. Then, when the plan fails, we overeat and feel terribly guilty, so we stop trying to lose weight for a while. Then, while trying on clothes for a special event, we are filled with self-loathing because we don’t like how we look, and we jump into another quick-fix diet.

Instead of trying radical diets and ignoring exercise, tackle the daily habits that will result in long term weight loss. To make this work, you will need to focus on the fact that:
• What you do every day matters much more than what you do once a week, or for a week or two each year. In others words, those small habits you do every day (cream or no cream in your coffee, walk or no walk today) matter much more than the big efforts (going on a fast or a cleanse for a week).
• By changing little habits (eating breakfast and a midmorning snack instead of a huge lunch, munching on carrot sticks instead of chips when watching TV), you will see real results without experiencing unbearable or unsustainable discomfort.
• You need to tackle habit changes in small enough increments that you can handle it, but also in big enough increments that see motivating changes happening. Striking that balance can be difficult.

You will want to check out my ebook( coming in January 2014) on habit changes that result in long term weight loss. It includes a practical plan that will help you meet your weight loss goals this year.

The key is this: a healthy change in what you eat, how often you eat, and what you do to exercise your body, combined with a rock solid source of long term motivation. If you get these principles down, you’ll be following a healthy weight loss plan for women that really works (and it won’t even feel all that hard!)

Fitness Over 40 Plan for People Who Can Only Work Out Three Times a Week

Fitness Over 40 Plan for People Who Can Only Work Out Three Times a Week

Are you over 40? Is your schedule too hectic? Do you find yourself only able to work three times a week?

If you aren’t able to exercise daily, you will need to make every workout really count. The following exercise plan will keep you in shape even if you can’t work fitness training in more than three days a week.

The Three Days a Week Workout Plan
You’ll want to put aside 90 minutes for your workout so you can incorporate everything you need to into the three-days-a-week fitness plan. This plan will require you to:
• Calculate out how many calories you need to burn through exercise during the week
• Figure out how much cardio you will need to do to burn those calories
• Incorporate weight training or toning exercises, switching up which part of the body you will challenge in each workout
• Stretch before and after to protect yourself from injury

Choose Your Three Days
Pick the three days of the week that you will exercise and stick to them. You may want to choose Monday, Wednesday and Friday, or, if work is particularly challenging, perhaps a Saturday, Sunday and Wednesday schedule.

For the sake of honoring those who have incredibly demanding workweek schedules, I’ve chosen to use the weekend-heavy schedule as the example. Most people find that they have more free time on the weekends. Prioritizing exercise on the weekend is a great way to take care of yourself and set yourself up for a successful week.

Calculate Out Your Caloric Needs
Are you trying to lose weight or just trying to stay fit? Figure out how many calories you should burn in a week to either stay in shape or to reach your goals. Now divide that number by three so you know how much cardio you need to perform each day.

Prepare to Alternate Your Workouts
You will want to choose three distinctly different methods of performing cardio so that you don’t wear out one particular group of joints or muscles. Your body will also have to work harder if you switch it up instead of performing the same form of cardio every day you work out.

The Saturday Workout
Bike for an hour (or until you have reached your calorie burning goal.) You can sign up for a spin class, ride an indoor bike trainer, go out for a ride on your own bike or join a biking club. Whatever you choose, you’ll want to bike on Saturday because:
• It’s a good calorie burner
• It’s easy on your joints, and you need to preserve your joints since you’re going to exercise hard again tomorrow
• You will work your legs, but not your upper body

After your bike ride, towel off, hydrate well, and complete twenty minutes of core exercises. Perform sit ups, Superman back strengthening exercises, planks, and twists. Focus on working your core (abdominals, obliques, back muscles.)

Sunday Workout

On Sunday, you will want to swim for 40 minutes (or until you hit your caloric goal) and perform 20 minutes of weight bearing exercises that challenge your legs and buttocks. When you swim, force yourself to make good use of your upper body, using your legs to only gently kick. Swim laps, alternating the crawl and the breast stroke to challenge your upper body.

You are swimming today because swimming is:
• Hard on your lungs and heart
• A great calorie burner
• A great upper body workout
• Easy on your joints, preventing injury

When you do your circuit of weight training, push your legs and buttocks to muscle failure. Try squats and lunges. Keep in mind that you will have three whole days to recover before you have to work out again.

The Wednesday Workout
On Wednesday, you will want to run/walk for 60 minutes or until you hit your calorie goal. If you are not a runner already, start with alternating walking and running until you build your way up to solid running. You are running on Wednesdays because running is:
• The best calorie burner of all
• The toughest of the three sports
• Hard on your largest muscle groups

When you finish running, hydrate, stretch, and then complete 20 minutes of upper body resistance training. Include lat pulls, rowing machine work, bicep curls, tricep work, etc. in this routine. Push to muscle failure.

If you are unable to run at all, replace this cardio activity with something gentler like time on the elliptical machine.

The Three Days a Week Workout
While each of these workouts may feel a bit intense, you’ll find they are structured such that they are completely reasonable. Adjust the amount of cardio you perform to suit your caloric needs (more or less than recommended) and be sure to stretch at the end of each workout. You’ll find this workout plan provides a comprehensive, full body challenge that will produce results.

Ten Reasons to Add the Pool to Your Fitness Over 40 Exercise Plan

Have you considered adding pool workouts to your fitness over 40 exercise plan? If you’ve hesitated, you’ll want to think again. Pool workouts are one of the best forms of exercise for people over 40 for several reasons.

1. Swimming is a Major League Calorie Burner
How many calories will you burn? If you weigh 150 pounds, you’ll burn an average of 260 calories per half hour of moderate swimming as opposed to 140 calories for a half hour of low impact aerobics. Swimming is a great calorie burner. Some scientists believe you will burn additional calories because your body has to work to keep your body temperature up, which is an extra bonus.

2. Pool Workouts are Easy on the Joints
If you’ve got ankle, knee or hip issues, you’ll want to take it easy on running, walking, aerobics or even using the elliptical machine. You can swim for hours, though, because swimming is a no-impact sport. Just be sure not to overuse your shoulders by switching up which stroke you use.

3. Water Offers Resistance
The water offers natural resistance, making it a perfect muscle toner. Try your dry land calisthenics in the pool and see how much harder it is to do them in the water. It’s like adding a resistance band to your routine!

4. Cool Water Counters Swelling and Bruising
If you’ve overdone another form of exercise and have swollen joints, you’ll find the cool water brings down the swelling.

5. Pool Workouts are Refreshing
You won’t feel sweaty during or after a pool workout!

6. Swimming Challenges All Parts of Your Body
Depending on the stroke you choose, you can work your upper or lower body equally. Most swimming strokes, when performed properly, also require you to naturally tighten your abdominal muscles, resulting in a core workout as well. Take a class to learn how to properly perform several swim strokes and then vary your routine. Try kick boarding (including deep kicks) for an amazing lower body workout.

7. Pool Jogging and Walking is Tougher Than it Looks
You might feel like you’re moving in slow motion, but even marathoners use pool walking and pool jogging as training techniques to gain speed and endurance while protecting their joints.

8. Masters Swim Groups are Incredibly Inspirational
If you join a masters swim group, you’ll meet a bunch of dedicated swimmers who love the pool and love to inspire others. The comradeship is rewarding and the workouts challenging. Masters swim groups are perfect ways to take get inspired to take solo swimming to a higher level.

9. Water Aerobics Classes Tone and Burn Calories Simultaneously
As you can imagine, water aerobics classes both burn calories and tone your muscles, all without getting disgustingly sweaty.

10. Pool Workouts Can Be Adjusted to Suit Any Fitness Level
Not in great shape? Or looking for a greater challenge? The pool is perfect for any level of athletic ability, since swimming is one of the most adjustable forms of exercise there is. You can swim at whatever pace works best for your fitness level and fitness goals, and you can choose swim strokes or swimming aids (kick boards, paddles, flippers) to support you or to add to the challenge as desired.

Pool Workouts for Your Fitness Over 40 Plan

Expanding Waistline? Try These Core Exercises That Really Work (and Won’t Hurt Your Back)

Something awful happens as we hit our 40s—our waistlines start expanding. Maybe you’ve always had to fight the battle of the bulge and this is nothing new for you. Perhaps you’ve always been able to eat whatever you want and this is an unwelcome part of fitness for your 40s. In either case, the problem is common. You’re definitely not alone.

The following are core exercises that will strengthen your abdominal muscles, oblique muscles and back muscles. If you strengthen your core, you’ll look slimmer, stand taller and be able to handle more vigorous and varied forms of exercise. You’ll have better balance and will be less likely to injure yourself.

Some of the more traditional core workouts can be tough on your back. Those of us who are in the over 40 category may want to try to these exercises instead of traditional sit ups or other harsh abdominal exercises.

Core strength is so important that you’ll want to incorporate these core exercises into your daily routine. Even if you don’t have time to do anything else for fitness that day, devote ten minutes a day to these exercises. These exercises are meant to be supplemental to your overarching exercise plan, something you make a habit to do each day as part of your self care routine.

The Flyer
Lie down on the floor on your stomach. Reach forward with your arms and extend your legs back. Lift one arm and the opposing leg off the floor, using your back muscles. Relax, and then lift your other arm and the opposing leg off the floor. Relax again, and then lift both arms and both legs off the ground as if you are flying, leaving only your torso on the ground.

You will only need to lift a few inches off the ground, but these contractions will work your back muscles sufficiently to strengthen weakened areas. Repeat this set of exercises eight times. Work up to fifteen to twenty repetitions of this exercise.

The Twist and Bend
This exercise is taken from kickboxing classes. It works the abdominal and oblique muscles without stressing your back.

Stand up. Bend your knees slightly so your lower body remains stable. Extend your arms out and twist to the left and then to the right, using your abdominals to rotate your upper body in a slow, controlled twist twenty times.

After the twentieth twist, stand up straight again and place your hands behind your head. Lift your left knee and twist and bend such that your right elbow touches (or comes close to) your left knee. Return to your starting position and repeat this action, bringing your right knee to your left elbow. Repeat for a count of twenty. Rest and repeat the entire routine twice more. Build up to five repetitions of twenty each.

It’s tempting to launch into overly ambitious exercise commitments that we can’t keep, but personal growth experts recommend committing to simple, achievable goals that can become daily habits. That is exactly what these core exercises are: simple exercises that can easily become daily habits. If you make these two gentle-but-effective core strength exercises a part of your daily routine, you’ll slowly but surely build your core strength. This will help you succeed with the rest of your over 40 exercise plan.

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Balancing Exercise and Healthy Eating

If you are like most people it is easier to exercise or eat right not both. This is one of the main reasons we find it hard to lose weight. Exercising and eating healthy are both part of the equation. I personally find it easier to exercise than eat healthy. Unfortunately, this part is a big problem for me, because eating healthy is 60% of the equation and 40% is physical activity. If you are the person who finds it easier to eat healthy rather than exercise you are off to a great start. How do we balance this for successful weight loss?

Successful weight loss requires at least 5 days a week of healthy eating and physical activity. As we all know there are seven days in a week. To tackle our shortfalls we need to choose at least 3 days to start working out or eating healthy for starters.

If you are the one who has trouble exercising, my suggestion is start off walking for at least 30 minutes 3 times a week. This is one of the easiest and cheapest forms of physical activity. You walk somewhere everyday, either to your car, up the stairs in your home, down the hall of your job, we all walk is my point. Walking for exercise requires continuous movement for 30 minutes or more. Walking burns calories and improves your overall cardiovascular health.

Now if you chose walking as your form of activity you need to walk at a steady pace. If you can you should move your arms while you are walking to get the maximum calorie burn. All you need do is find 30 minutes a day for walking and work yourself up to 5 days. If you choose another form of physical activity such as running, jogging, video tapes, swimming, or joining a gym that is even better. Once you feel comfortable with your 3 days a week, move your routine up to 4 -5 days or increase your workout duration from 45 to 60 minutes each day.

Healthy eating is the largest part of the equation. We want to apply the same 3 day rule, which is to eat healthy at least 3 days and work our selves up to more days. It takes a greater amount of effort to eat right. Eating healthy means paying attention to what is going in your mouth as well as portion sizes. If you work packing your lunch everyday will keep you from the fast food restaurants. You will save money and you will have more control of what you are eating. One thing to remember regarding healthy eating is fruits and vegetables is King! Eat as many as you like. Lean meats and beans are excellent protein choices. Poultry and fish are also good sources of food. Experiment on those 3 days a week with some new healthy recipes you may find a new favorite.

Balancing is the key here, if you are 40 and over it is even more important for the second half of your life. Let’s tackle are challenges together and get the balancing act right!

Keeping it off = Lifetime Maintenance


Now that you have lost some weight, you have to work a little harder to keep it off.  Fitness over 40 is a lifetime commitment.  Rather you were on a diet or an exercise program, this will not be enough.  You will have to continue to exercise, and eat healthy.         


Exercising 3 to 4 days a week at 30 minutes should be enough for you to maintain your weight, but make sure interval weight training is included at least once a week to help keep your bones and muscles in good condition.  People tend to think after they have lost weight, it is going to stay off, but this is far from truth. You have to keep it moving, and challenge yourself. If it is too easy it’s not working.  I have completed several workout programs, some I saw results, and then sometimes I did not. This is why variety plays a big role in your exercise, to challenging your body. Variety will help to make sure you are working all body parts. I always switch up routines to make sure I’m getting all the benefits of building a fit body over 40. 



I know you heard me enough times mentioning diets and their drawbacks.  They do not last forever; this is why you should never get hooked on a diet.  The body needs a lot to work including some fats!  You have to eat preferably 4 to 5 meals a day, which can be small.  This can be hard at times, but remember 1 egg, 1 piece of toast and a piece of fruit can be counted for one small meal. Eating is even more important if you are involved in any type of exercise program or physical activity.  As always, continue with the following, plenty of water, veggies, fruit, lean meats, beans, whole wheat. I even enjoy having a cheat day once a week, perfectly normal, just do not over do it!


If you’ve succeeded at weight loss, Congratulations’, and keep pushing for lifetime weight maintenance and fitness over 40!


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Exercise is a must once you reach age 40

Exercise is a must once you reach 40 years of age, but how much is the big question.  Do I exercise everyday, or just three days, and how long?  According to the Surgeon General, you need 30 minutes of moderate to intense physical activity most days of the week.  What are most days of the week and what constitutes moderate or intensity?  These are all common questions we all have including me.  When I say most days, I mean at least four days a week.

I think the answer to this question varies depending on your health, age, limitations, and your eating behaviors.  If you eat healthy every day then you don’t need no more than 3 days of exercise at 60 minutes, this will keep you maintained.  Unfortunately, most of us do not eat healthy everyday.  If you do not eat healthy everyday you need to do a decent amount of physical activity along with working on eating healthy most days of the week.

I personally like a mixture of healthy eating and exercising.  You are the only person who knows what kinds of foods you are eating, how much and when.  You cannot lie to yourself.  Most days I eat healthy and exercise at least 4 days a week.  I also eat foods I should not have, so I compensate by exercising with more intensity or adding an extra day of exercise.  You have to experiment with what works for you, if you are not seeing any results; you know you will need to make a change.

I have seen a lot of advertisements talking 10 minutes, 15 minutes and so on; this will not work if you are over 40. Workout sessions should be at least 5 days a week at 30 minutes or three at 60 minutes.  Don’t forget the strength training this need to be included in at least two of your workouts a week.  I try to take classes that include both cardio and strength training to maximize my time and workout.  Some say the more the better, but you must give your body rest to reap the benefits, especially if you are strength training.  Giving your body a rest day helps, rebuild and strengthen your body. Rest days do not mean do nothing; you just do not want to work the same muscles.  Taking a brisk walk, laundry, or taking the stairs instead of the elevator are all examples of activities to keep you moving during rest periods. 


The bottom line is everyone is different and no doctor or advertisement can tell you how much exercise you need.  If you feel you need 5 days a week, and you are seeing results then that it what you go with. The main objective is to lose the fat and build lean muscle.   Now I’m not saying you need no exercise, but how much depends on your body and lifestyle.  If you are over 40 take into consideration you will need a little more of something!  This could be more physical activity or healthier eating. The fact is you won’t burn calories like you did when you were 20 and 30 and your metabolism is naturally slower.   So take everything into account, and monitor what works and you will come up with right combination to keep you fit!

Exercise Myths and Facts

I’m writing this to let you know there are several scams out there regarding weight loss, exercise and diets.  People easily fall into these traps and find they are very disappointed.  If you have been reading my blog you know by now that there is no quick fix to losing weight.  You can’t lose a ton of weight overnight or even in a month or two.  There is NO special pill, diet or anything that will accomplish successful weight loss.


Myth # 1


Spot Reduction of a specific area is a scam; you cannot work a specific area of your body.  .  If you do a lot of crunches this will not flatten your stomach, you have to lose overall weight.  There is no such thing as spot reduction!  When I first started exercising all the weight was lost in my buttocks first, not what I was looking for, but I continued on with my workouts, I eventually saw a weight loss in all areas of my body.


FACT:  You cannot control where the weight comes off, but if you continue to exercise you will see results all over!



Myth #2


Exercise everyday and you can eat anything you want.  This is far from the truth; you must realize how you got to be overweight, too much consumption of something!  It could have been fried and fatty foods, alcohol, binge eating, snacking all day- only you know.


FACT:  3500 calories = 1 pound, so in order to lose a pound a week, you need to cut at least 500 calories a day.




Diet your way to weight loss; well this is a controversial subject.  Yes, anybody can lose weight with diets, but you can’t diet forever.  What happens when you stop dieting?  Weight Gain is what happens!  There are some crazy diet scams out there, having you eat as little as 500 calories a day, not enough for anyone.  You must eat to get your energy, strength, and nutrients.


FACT:  Diets were first created to give you some type of platform of how to start eating correctly. Diets should only be an aid to get suggestions and a learning tool to healthy eating.  Diets should not last more than two weeks, which is enough time to get you started. You need to eat to fuel your body, especially if you are exercising.  You need plenty of protein, fruits, veggies, and fiber. You need to be able to control your portions sizes and what you eat and how often to lose weight.


Healthy eating and exercise go hand in hand.  You need to do both for weight loss and to maintain.  So don’t fall into these scams!  Remember, nothing worthwhile is easy!