Weight loss plans

Make the most of your own circadian rhythms by following our body clock guidelines to lose weight, boost stamina and get fitter faster.

6 a.m.

Your biological ticktock starts the moment you wake up and is affected by how long you’ve slept. According to the National Institutes of Health, circadian rhythms are produced by natural factors within the body, but they’re also affected by signals from the environment. Light is the main cue, which turns on or off genes that control sleep-wake cycles, hormone release and other body functions.

What to do: Buy blackout curtains, turn your phone off and catch up on at least eight hours of sleep per night.

7 a.m.

Many studies suggest that sleep loss increases hunger and slows metabolism. Sleep loss has, in fact, been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, if you lose sleep or wake prematurely, you may continue to feel hungry all day despite food intake.

What to do: Each morning, create a healthy wake-up regimen, such as a few minutes of stretching in the shower or in-bed meditation before bolting out and rushing through a harried morning routine.

8 a.m.

Are you a morning exerciser? Eating 100 to 200 grams of carbohydrates within two hours of high-intensity exercise (either before or after) is essential to building energy stores for training. Waiting longer than two hours results in 50 percent less glycogen stored in the muscle and a less effective recovery. It may also lead to injury.

What to do: Lace up your walking or running shoes and blast about 300 calories in 30 minutes. If you did not eat a healthy breakfast before exercise, replenish carbohydrates afterward with a yogurt smoothie or a glass of OJ and several wheat crackers until you can hit the breakfast table or coffee shop.

9 a.m.

Stressed about an early-morning meeting and tempted to nosh jelly donuts on your way to work? How about a little exercise instead? “Try releasing toxins first thing in the morning to stabilize your weight loss attempts,” said registered dietician Joan Clark, co-author of “The Complete Idiot’s Guide to the Glycemic Index .” “We carry stress in our muscles and getting out the kinks early in the day may relieve tension headaches and backaches.”

What to do: Lie in bed or on the floor and bring knees into your chest to stretch the lower back, then rock side to side slowly with eyes closed. Progress to 10 minutes of your favorite stretches.

10 a.m.

The early bird who gets the worm also has the longest amount of time in which to blitz off those breakfast calories! The moment food enters your stomach, energy from digestion is allocated to deal with it. Eat lean sources of protein to prevent energy spikes throughout the day.

What to do: Grab a breakfast of lean protein and healthy carbs, such as an egg white omelet with a cup of veggies and a little cheese, or even a whole-wheat English muffin with fruit and a dab of cream cheese.

11 a.m.

Prior to a lunchtime sandwich drink two 8-ounce cups of natural green tea (no sugar added). A study in the American Journal of Clinical Nutrition found that green tea extract, taken over a 24-hour period, increases metabolic rate by up to four percent. These effects are probably due to the high concentrations of catechin polyphenols, which boost fat oxidation.

What to do: Brew natural green tea leaves and keep a chilled batch in your travel mug, in the car, or on top your desk or dresser.

Noon

Drink two or three 8-ounce glasses of water if you have not already done so! Water helps maintain healthy body weight by suppressing appetite, reducing the body’s level of sodium and maintaining muscle tone. “It’s also necessary for proper kidney function, but it’s so easy to take water for granted,” said Dr. Donald Hensrud, co-author of “The Mayo Clinic Diet.” “Water cushions joints, carries waste away and protects your organs and tissues, too.”

What to do: For the body to metabolize properly, you should drink half your body weight in ounces per day, said Hensrud. If you weigh 130 pounds, for example, drink a minimum of 65 ounces of water, about eight 8-ounce cups.

1 p.m.

Plan meals wisely: Lunch should contain protein, healthy fats, complex carbohydrates and non-starchy veggies to sustain stamina and curb cravings later. Make sure lunch is packed with fiber, too. “The high-fiber content of vegetables, fruit and whole grains bulk up your diet so you feel satiated longer,” said Hensrud. You require 25 to 35 grams a day!

What to do: To bypass bloating, feel alert and optimize digestion, incorporate oatmeal and apples into breakfast; whole-wheat bread and vegetables into lunch; and beans, legumes and greens into dinner.

2 p.m.

Have a pickle for a snack! That’s right: Acidic foods significantly lower the glycemic index of a midday meal by one-third. What does that mean to dieters? “The slower your carbohydrates break down, the lower their glycemic index and the healthier your food intake,” said dietitian Clark. “Acidic foods slow the emptying of your stomach, which is a boon to any weight loss plan.”

What to do: Nibble acidic foods such as pickles, tangy salsa, marinated veggies or sourdough bread for lunch or snacks. Other acidic foods include horseradish, pickled beets, lemon juice and pickled herring.

3 p.m.

Watch water intake midday: You may have to increase daily consumption during intense exercise as well as in hotter temperatures. (Psst: Medications require an increase of water intake, too, so check with your doctor.)

What to do: A good way to make sure you drink enough is to carry a stainless steel bottle of water with you at all times. Add sliced citrus to make it tastier.

4 p.m.

This is your lowest energy point, when body temperature drops and cravings creep up. Sleep loss may interfere with the body’s ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes overproduction of insulin, which can lead to body fat storage and insulin resistance, critical to the development of diabetes.

What to do: Your body truly craves sleep now, according to your body clock: Try a short 20-minute power nap to rejuvenate. If that’s impossible, head outdoors in the sunshine to boost stamina and reset your body clock. If cravings strike, try chewing sugar-free gum or a fiber-filled apple.

5 p.m.

Physical co-ordination, stamina and metabolic rate peak! Perfect time to slate a game of doubles tennis or schedule an early-evening kickboxing class.

What to do: Thirty minutes pre-workout, nibble a handful of raw almonds and drink a cup of green tea or even a small, low-fat mocha latte to fuel up. Natural appetite suppressants, like the caffeine in green tea or iced coffee, rebalance your brain and curb cravings.

6 p.m.

In the early evening, core temperature is at its warmest, which makes your muscles and joints supple and helps you sidestep exercise strains and side stitches. Early-evening workouts that target your endurance muscles, such as core training, hardcore yoga stretching, and step-interval workouts, are best now.

What to do: Try a Power Pilates class or a Core Fusion DVD and you’ll feel pumped and primed for action all night long.

7 p.m.

Hunger levels rise now, so drink another cup of green tea or sip soup before dinner to curb appetite. Scientists at the University of Chicago found that green tea caused rats to lose up to 21 percent of their body weight. Rats injected with green tea extract consumed 60 percent less food after seven days of daily injections, which may have something to do with the blood sugar-regulating effects of green tea.

What to do: If you are still craving solids but don’t want to ruin your appetite for dinner, try snacking on fresh fruit slices such as apple, watermelon, peach or orange, since these fruits have high water and fiber content.

8 p.m.

High-cortisol hormone production brought on by, say, a horrid commute or a brawl with your boyfriend, can set off an unhealthy chain reaction that puts your body into evening crisis mode. Rebalancing brain chemistry with a balanced meal and a five-minute meditation sends out signals of well-being to combat these fight-or-flight hormones. More reasons to make dinner a simple, slow and contented affair.

What to do: Eat a meal high in omega-3 fish oils to help you drop inches and soothe stress. Studies at the University of South Australia found that eating omega-3 fish oil combined with moderate aerobic exercise jump-starts weight loss. Stir-fry a salmon filet (use peanut oil or other omega fatty acids) with two cups of cruciferous veggies and watch the pounds (and anxiety!) melt away.

9 p.m.

Sip a cup of warm milk since the carbohydrate and insulin released make it easier for tryptophan to be absorbed into the brain, making you sleepy. Being fully hydrated regulates the body’s temperature and helps muscles contract, which, in turn, leads to a more productive workout tomorrow, not to mention a more restful night’s sleep.

What to do: Wind down gradually during evening hours with great conversation and good company. Alternate: If water or milk won’t cut it, sip a glass of antioxidant-rich red wine in the evening as a lower-calorie option to fattening bedtime snacks.

10 p.m.

Can you padlock your fridge? Avoid eating additional calories in the evening, since your body gears up to extract all the nutrients you took in during the day. Eating food late at night and going to sleep forces the body to expend energy on digestion during sleep time, which is neither effective for dieting nor for snoozing.

What to do: Brush and floss your teeth so you’re not tempted to nosh.

11 p.m.

Sustained high cortisol levels (and production of other stress hormones) can lead to intense cravings and binge eating at night, so it’s important to adopt a calming bedtime ritual, such as taking a bath, playing with your kids or reading a book for several minutes before lying down.

What to do: Jot personal notes into a food and exercise diary before you hit the sack, including workout times, calorie counts and other mind-body notes. Identify your weak willpower moments, as well as your most satisfying meals, and you’ll set yourself up for success tomorrow.

Midnight

You should be sleeping now, not stressing! Studies show that decreased amounts of deep REM sleep can lead to increased food intake. Abnormal circadian rhythms have also been associated with depression, bipolar disorder and seasonal affective disorder.

What to do: Understand what makes your biological clock tick from day to day, which will lead to healthy weight loss, regular workouts and a happier life.

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Weight Loss Plans

Pump up your strength workout and you’ll reap the rewards long after you’ve put down the dumbbells. Research has shown that your metabolism can stay revved by 25 percent for up to 15 hours after a high-intensity strength session. Plus, regular resistance training helps keep your metabolic fires ignited daily, notes Michele S. Olson, PhD, an exercise physiologist at Auburn University in Montgomery, Alabama. This workout focuses on a slower lowering phase for each exercise, which forces the muscles to work harder, says Cindy Whitmarsh, president of Ultrafit Nutrition Systems in San Diego.

For each rep, lift the weight in two counts and lower it in eight. Do two or three sets of each move. Aim for a total of three workouts a week — after six weeks, you’ll have sleeker muscles and a metabolism that roars!

Get trim

Find Your Metabolic Rate

Your resting metabolic rate (RMR) — the amount of calories you burn before adding in any activity — accounts for roughly 70 percent of your daily calorie burn. Knowing this number should help you estimate just how much you need to eat and exercise every day. But until recently, finding your precise RMR could be done only in a laboratory setting. Enter personal RMR monitoring devices such as the BodyGem, a small tool that measures oxygen output from the breath. It is routinely used at high-end health clubs. But at about $50 for a BodyGem test, we wondered if the investment was truly worth it.

“While this data may be helpful to someone on a strict calorie-controlled diet, it has its drawbacks,” says Reed Humphrey, PhD, a professor of physical therapy at Idaho State University. “If you log in a low number, you might be tempted to cut your calories too far, which can harm both health and metabolism,” he says. Instead, concentrate on a balanced diet and regular workouts. “These are the things to invest in, since they have an impact on what you see in the mirror,” he says

Does Water Speed Metabolism?

Q&A: Can drinking water speed up your metabolism?

Yes, says Rachel Brandeis, RD, a spokesperson for the American Dietetic Association, but the effect is tiny and temporary at best. “You might burn a few extra calories, but it won’t translate into any long-term, meaningful changes,” she explains. One study found that subjects who drank half a liter of water a day had a 30 percent increase in metabolism — but the boost lasted just 40 minutes.
Originally published in Fitness magazine, October 2005.

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We’re not saying that 6 minutes will turn you into Kim Kardashian. But this routine is more than genius. New York City trainer Michael Gonzalez-Wallace has been teaming up with a Columbia University neuroscientist for the last couple of years to design what can only be called the next generation of exercise.

“In the begining I was training all these very succesfful people, but their minds would be on something else,” says Gonzalez-Wallace. So he began to add balance and coordination challenges to the strength-training moves, inspired by his years as a former semi-pro basketball player in Spain.  Sometimes he even had his clients exercise with their eyes closed. ”I started seeing incredible results. The older ones were thinking more sharply and the young people were getting massive definition—really fast.”

Since then, science has confirmed his instincts and helped him perfect the technique. “We’re still learning,” he says, “but we know for sure that the more you challenge the brain when you move, the better the results—both mental and physical.”

To try Gonzalez-Wallace’s  ”Super Body, Super Brain” workout (also the name of his upcoming book), check out these four moves. They’re great as a morning wake up, but you could also do them after work to wind down, or add them to your usual workout. Ideally, aim for three to five times a week along with 20 minutes of cardio each day.  Because you’re working multiple muscles and forcing your brain to concentrate with each move, you’ll be maximizing the payoff.

Abs, Thighs, and Brain!
Do the following moves one after the other, as one circuit. Rest 15 to 45 seconds. Then, go back to the beginning and do two more circuits.

STANDING TWISTER Works: your core, obliques, glutes, hamstrings, and calves

A) From a standing position (right), hold a towel in both hands with arms straight up overhead. Cross your left leg behind your right and bend both legs. Your back foot should be on its toes.

B) Balancing on your right leg, raise your left leg—still bent—up and out to the side, at the same time as you twist your torso toward it (below). You should feel like your body is making a “C”. Hold here for 2 seconds. “This is really challenging, because you’re targeting the obliques, which are hard to get to, and where you tend to store fat,” says Gonzalez-Wallace (who’s showing the moves.) Do 10. Then switch legs and do 10 more to the other side.

DOUBLE PUSH Works: arms, shoulders, chest, glutes, calves

A) Start in a plank with arms straight, slightly wider than your shoulders. Your legs should be together, and your feet on your toes.

B) Lift your right leg behind you, holding the plank position (below). If you want more of a challenge, rather than straight toward the ceiling, direct it slightly to the right side on a diagonal. Then return to the plank (position A.) Now do the same with your left leg. Alternate leg lifts for a total of 10 (5 with each leg).

C) Now drop down from the plank into a pushup position, arms bent at a 90-degree angle, elbows out to the side, head straight in line with the back (right). If this is too difficult, bend your knees and rest them on the floor. Do 10 pushups.

THIGH TONER
Works arms, glutes, and thighs.

A) Start in a plank position, legs straight and together, on your toes. Your arm are bent, elbows in the floor, and hands clasped (right).

B)  Holding the plank position, bend your right leg, so the knee is dropped toward the floor. Now lift the right leg to the side (left.) Do 10 raises (don’t touch the knee when you lower.) Switch legs and do 10 lifts with the left.

GIVE AN ARM & A LEG
Works: the triceps, glutes, hamstrings, and back
A) Lie on your stomach, forehead on the floor, fleet flexed. At the same time, raise your right arm and left leg a few inches from the ground (below). Stay in your comfort zone—rather than going for height, just concentrate on lifting the limbs simultaneously until you feel the muscle tension. Then switch and raise the left arm with the right leg. To increase the challenge, add hand weights or use water bottles (hold the weights so that you start with the thumb and forefinger of each hand resting on the floor.) Alternate and do 20 lifts.

Now that you’ve finished your first circuit, go back to the beginning and do two more. For extra credit, try closing your eyes.

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How do they do it? We mere mortals seem to struggle with every bite while celebs maintain their perfect shapes. To find out, we enlisted the help of John Stewart, the owner of Sunfare, a food delivery service that works with many of Hollywood’s A-listers. John shared five celebrity diet secrets with us.

1. Speed up your metabolism by eating five small meals: breakfast, lunch, afternoon snack, dinner bedtime snack. Yes – a bedtime snack! It keeps your metabolism working while you sleep. And remember – this isn’t a license to pig out! Read on for how to eat!

2. Each meal should have a balanced ratio of 30% protein, 40% carbs and 30% fats. Yes, fats! But good fats – nuts, avocado, olive oil and so on. Fats play an important role in keeping you feeling full and satisfied as well as regulating how much sugar is released into the blood stream.

3.  Spice up lean protein. Diet foods don’t have to be bland and boring. Add flavor so you’ll enjoy what you’re eating. Lemon on your salmon. Herbs, spice, salsas. The possibilities are endless! And you just might like it so much you’ll stop thinking of it as “diet food.”

4.  Drink lots of water – 80 ounces a day. That’s ten 8 ounce glasses. Besides keeping you hydrated, water can curb your hunger pangs. Drinking it before a meal can take the edge off your hunger. And drinking it with your meal can help fill you up.

5.  Plan ahead. Don’t wait until you’re hungry to decide what to eat. That only leads to bad choices! When you’re making dinner, cook a little extra for another meal or snack. You’ll be amazed at how well you eat when you’re not grabbing for everything in the fridge!
Article by Diane Mizota

For more weight loss tips and help to get bikini ready, visit SlimTrim1.com (click here)

Please check out more weight loss tips and plans at SlimTrim1.com. Click here to learn more!

Plateauing means that despite dragging your body to the gym every day, it’s gone into slacker mode. Your weight won’t budge, your muscles go on hiatus. Bikini season is only three months away. This is no time for your workout to conk out.

Enter The Hollywood Trainer, Jeanette Jenkins, with jumper cables. “People get into an exercise rut,” says Jenkins, whose students have included Queen Latifah and Christina Applegate. “You can go to the gym for 30 minutes and burn 300 calories. Or go and burn 600. You can literally double the amount.”

Here, she shows six ways to do that——techniques she perfected for her new super fat-blaster DVD, “Bikini Boot Camp.” “In my other DVDs, even I dilly dallied—I put down the weights, took a little breather. But on this one, there’s not a moment to think about resting. It’s boom, boom, boom, next, next, next. We maximized the calorie burn for the time spent. And you can definitely do that with your own workout.”

1. Combine upper and lower body: For example, instead of standing there doing biceps curls with dumbbells, add simultaneous stationary lunges.

2. Shuffle with your walk: During a 30-minute power walk, include 5 intervals of side shuffles lasting 60 seconds to 2 minutes each.

3. Insert cardio blasts: Instead of resting or texting between sets on the weight machines, do 25 to 30 jumping jacks, alternating knee lifts, or front kicks.

4. Wear a weighted vest: This will double your burn while walking, hiking, running, or taking a cardio class.

5. Do drop sets: For weight training, start off each set with the heaviest amount you can lift for 10 to 15 reps; then drop the weight 50 percent and continue to 25 reps.

6. Bump up your weights. While taking a sculpting class, push yourself to use 2 to 3 pounds more than you normally would. “It will make an incredible difference,” says Jeanette.

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Here are a few great tips and a plan to get you ready in 2010.

1. Step 1

   Establish goals to help keep you motivated and on your desired track. Start early to make the most of the time you have before bikini season begins. For example, decide how much weight you want to lose in a specific time period. Chart your progress to help create and modify future plans. While it’s impossible to lose 100 pounds in three days, you can make great strides toward bikini-season body you desire over time. Keep your ideal swimsuit in mind as you work your way into a healthier you.

2. Step 2

   Find your motivation point. Whether it’s the gorgeous bikini you passed in the mall last week or the desire to shock your friends, you must know how to keep yourself on the right track. Ask yourself what you want to gain from getting fit for bikini season in 2010. Keep this in mind when times get rough as a reminder of why you should keep moving.

3. Step 3

   Since there’s often strength in numbers, getting with a group of like-minded individuals can be a confidence and will-power booster. Let close friends and co-workers know of your efforts to form helpful alliances. For example, you could eat a healthy lunch with your co-worker instead of heading alone to the buffet. There will be a greater sense of accountability if others are aware of your intentions.

4. Step 4

   Get your body in bikini shape by attending aerobics and conditioning classes. Visit the gym a few times a week to help build and maintain a toned frame. Ask for help from trainers to ensure you’re performing he correct exercises in order to meet your goals. Focus on any problem areas, such as your abdomen or thighs.

5. Step 5

   Modify your diet. Cut back on any unhealthy aspects of your diet. Assess your current eating habits to establish your nutritional intake compared to your actual needs. Reduce caloric intake in problem areas such as fats and sugars. Never starve yourself for the sake of fitting into a bikini. Consult with a doctor or dietitian to determine your specific nutritional needs to ensure your safety.

6. Have fun! (last but not least)

For more ways to help with you with your weight loss plans (along with exercise)…

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Sample 5-Day Stay-Full Meal Plan

This plan provides about 1,550 calories a day. (If you need more or fewer calories, simply add or subtract a snack; each one is about 150 calories.) To help you lose weight while staying full, we’re emphasizing water-packed soups, salads, fruits and veggies. The menus also include lean protein and fiber-filled whole grains; these foods are digested super-slowly, so they’ll ward off between-meal hunger pangs that weaken your willpower. Feel free to mix and match breakfasts, lunches, dinners and snacks as you like.

Day 1

Breakfast

• Bacon, egg & tomato sandwich: Top 2 slices lightly toasted whole-grain bread with 1 scrambled egg, 1 slice turkey bacon and 2 slices tomato.
• 4 oz calcium- and vitamin D-fortified orange juice

Lunch

• Greek shrimp salad: Whisk together 1 Tbsp extra-virgin olive oil, 1 Tbsp red wine vinegar, ? tsp dried oregano, and salt and pepper to taste. Drizzle over 1 cup romaine lettuce, 2 Tbsp feta cheese crumbles, ½ cup sliced grape tomatoes, 5 sliced Kalamata olives, ½ sliced red bell pepper, ¼ sliced cucumber, 2 slices red onion and 10 precooked shrimp; toss.
• 10 whole-wheat pita chips

Dinner

• Risotto with saffron & scallops: Cook ¼ cup Arborio rice in 8 oz chicken stock according to package directions. Stir in 1 pinch saffron. Sauté 1 clove crushed garlic in 2 tsp olive oil over medium heat for 30 seconds. Add 4 oz bay scallops and sauté until opaque (about 3 to 5 minutes). Fold into risotto.
• 2 cups baby spinach sautéed in 1 tsp olive oil

Snacks

• 8 oz minestrone with 2 Tbsp grated Parmesan
• 4 oz all-natural rice pudding topped with 1 Tbsp dried tart cherries

Day 2

Breakfast

• 5.3 oz 2% Greek yogurt with honey, 1 sliced banana, 1 Tbsp chopped walnuts

Lunch

• 2 oz smoked turkey slices, ½ sliced apple, 1 slice Cheddar and 1 Tbsp honey mustard on 2 slices whole-wheat bread
• ½ cup cucumber salad (sliced cucumbers drizzled with white vinegar and seasoned with salt and pepper)

Dinner

• Chinese food takeout: 8 oz ginger chicken with broccoli, 5 oz garlic sugar snap peas, ½ cup brown rice

Snacks

• ½ cup soft-serve chocolate ice cream
• 1 cup cantaloupe chunks and 1 cup pineapple chunks, topped with ¼ tsp chopped mint

Day 3

Breakfast

• Strawberry French toast: Dip 1 slice whole-wheat bread into 1 large beaten egg. Fry in 1 tsp butter over medium heat until golden, 2 to 3 minutes, turning halfway. Top with 1 cup sliced strawberries tossed with 1 tsp sugar.
• 8 oz nonfat or 1% milk

Lunch

• Southwestern veggie burger: Prepare 1 black-bean veggie burger according to package directions. Serve on whole-wheat hamburger bun with ¼ sliced avocado, tomato and onion slices, and 1 Tbsp barbecue sauce.
• 10 blue-corn tortilla chips

Dinner

• Cranberry-chicken couscous: Combine ¼ cup dried cranberries, ¼ tsp curry powder and ½ cup chicken broth. Bring to a simmer. Add ¼ cup whole-wheat couscous. Cover, remove from heat and steam for 10 minutes. Add 4 oz cubed grilled chicken breast and 1 Tbsp chopped fresh parsley; toss.
• 1 cup string beans with 1 tsp olive oil

Snacks

• 16 oz light mango smoothie (Try Jamba Juice Jamba Light Mango Mantra, or make your own smoothie by blending ½ cup frozen mango chunks with ½ cup calcium- and vitamin D-enriched orange juice and ½ cup nonfat vanilla yogurt.)
• 1 oz cinnamon-brown sugar roasted almonds

Day 4

Breakfast

• 1 cup whole-oat cereal (such as Cheerios), 1 cup blueberries, 2 Tbsp almonds, 8 oz nonfat or 1% milk

Lunch

• Small 3-bean chili and ½ roast beef sandwich with wasabi (spread 1 Tbsp wasabi mayonnaise on ½ kaiser roll and top with 2 oz lean roast beef, ½ tsp pickled ginger and romaine lettuce)

Dinner

• 4 oz meat loaf
  1 small baked potato with 1 Tbsp sour cream
  1 cup sliced carrots roasted in 2 tsp extra-virgin olive oil

Snacks

• 1 mini Babybel cheese and 1 apple
• 10 pretzel twists dipped in 2 tsp Nutella hazelnut spread

Day 5

Breakfast

• ½ cup cooked oatmeal with 1 tsp brown sugar and 1 Tbsp each dried cherries, dried cranberries and dried blueberries (or try Starbucks Perfect Oatmeal)
• 12 oz nonfat cappuccino

Lunch

• Peanut butter and banana pizza: Spread 1 whole wheat pita with 1 Tbsp peanut butter. Top with ½ sliced banana. Drizzle with 1 tsp honey and broil for 2 minutes.
• 8 oz nonfat or 1% milk

Dinner

• Mexican rice bowl: Toss ½ cup cooked brown rice with ½ cup each drained canned black beans and microwaved frozen corn. Top with ½ cup diced tomato, ¼ cup chopped onions, 2 Tbsp shredded Cheddar and ¼ cup chunky salsa.

Snacks

• Two 2¼-in. homemade chocolate chip cookies; 8 oz coffee with 1% milk
• 1 pear, quartered, sprayed with nonstick cooking spray and roasted at 400°F for 15 minutes, topped with ½ cup vanilla frozen yogurt

11 Satisfying Foods (Keep this list with you!)

1. Vegetable- and-bean-based soups and chilis
2. Fresh fruits and vegetables
3. Baked potatoes
4. Main-dish salads with vinaigrette
5. Lean broiled or baked meat, fish and skinless white-meat chicken
6. Brown rice, whole-wheat couscous risotto, pasta and polenta au naturel or with a light vegetable or tomato sauce
7. Whole-grain cereals
8. Small servings of olive oil, canola oil and butter
9. Small portions of natural tortilla and regular potato chips (Fat-free ones aren’t satisfying)
10. Mini-servings of cookies, ice cream and brownies
11. Coffee, tea, nonfat cappuccinos and lattes

To help with your weight loss program, include Slim Trim.  Click here to learn more.