Fresh is best!

Whether we are talking fresh fruit verses fruit juice or snacking on fresh vegetables verses pretzels or crackers. Did you know that just one cup of calorie filled fruit punch, juice or soda per day can account for 5-25 extra lbs per year. It also doubles your chances of Type 2 Diabetes. This tip does take a little preparation but it will likely only take 15-30 extra minutes per week to keep the house stocked with fruits and vegetable. It is great to have a fruit bowl continually packed with the latest seasonal options or the next best thing is frozen fruit, which lasts for months, or canned fruit packed in light syrup or its own juice. When it comes to vegetables; carrot sticks, grape tomatoes, cucumbers and celery are easy to snack on. Stock up on frozen veggies blends. Strive to find options that don’t have sauces already on them or in the package. Add your own seasoning, cheese, or butter when cooking. You will likely add a lot less than if it is prepackaged.

Do you love to eat out?

Or do you find yourself at restaurants more than three times per week, whether you want to or not? Remember to DRINK and THINK! Vow to only drink water when you eat out! This simple tip will help save money and calories. Be sure to drink at least one cup before ordering. THINK about finding a smart choice. They are out there—Promise! Or alter an order to decrease calories and fat.

Is sugar or salt your best friend?

If you are faced with a tasty dessert or salt and vinegar chips-- try one of these 2 tactics to tone down your cravings. Sweets: Eat a serving of fresh or dried fruit then drink 2 cups of pure water (nothing flavored or artificially sweetened) then wait one hour. If you still want sweets repeat the action. The goal is that this will work 3 out of 4 weeks in a month. When you long for the real thing (chocolate or carrot cake) Have it! But Halve it! Eat a smaller portion than normal and always have something to drink with your dessert. Best options are hot tea, coffee or pure water. This mentality will help to increase fruit consumption and it is more effective at cutting extra calories than any artificial sweetener. Salty: Instead of reaching for your staple items like chips, popcorn, pretzels and peanuts. Have one string cheese or a 1 oz serving (looks like 4 dice stacked together) of white cheese then drink 2 cups of pure water. Wait 1 hour. This is almost guaranteed to work. Cheese is naturally high in protein, releasing a hormone called Leptin, which is in charge of making you feel full. This will work a majority of the time, making you aware that chips don’t need to be a part of the routine to help satisfy cravings. If you practice these tips once a day you could possibly lose 20 lbs in a year, while never feeling deprived or restricted.

Move it to Lose it!

Exercise is what gets people in a caloric deficit, but the good news is you don’t have to go to a gym or be on a treadmill to exercise. The simple acts of vacuuming, washing the car, taking the stairs, gardening, mowing the lawn, and organizing your closet can elevate your heart rate and get your body moving! Striving to fit in three 10 minute movement sessions per day is a great start. Once you experience the joy of consistent activity you will be motivated for more. Exercise should never be a burden. It should be something you want to do because of the way it makes you feel, so find the activity that brings you the most joy and stick to it!

Make up your Mind!

As Americans we eat what tastes good, because we have so many options concerning food and flavors. From Black Cherry Vanilla Diet Dr. Pepper to 75 different flavors of salad dressing. This can be a sensory overload! Going into a meal or snack we should ask ourselves – “What am I in the mood for” We could be craving sweet and refreshing, something spicy and flavorful or longing for something wholesome and warm. Whatever the mood try to identify it and seek out a smart choice to make you feel rejuvenated.