* Eat within an hour of waking. People who eat breakfast lose

weight faster and keep it off longer. Eating breakfast starts your metabolism

going early.

* Eat 4-5 small meals a day as opposed to 1 or 2 big meals a day.

Eating smaller portions with in 2-4 hours of each other keeps your metabolism


* If there is not enough time to eat or fix a meal during the day,

pack some snacks (handful of nuts, carrot sticks, granola bar, popcorn, piece

of fruit, yogurt are some examples of healthy snacks).

* Try not to consume food that has sodium that more than double

the calories (if a granola bar has 100 calories then it should not contain more

than 200 grams of sodium. Just because something is fat free does not mean it

does not have high sodium. Consuming too much sodium can cause a person to

retain water and make it harder to lose weight.

* Get a pedometer. The American Heart Association recommends

10,000 steps a day. See how many steps you take a day and how active you are.

Some pedometers are as cheap as $10.

* Stay away from hydrogenated and/or partially hydrogenated oils

in other words trans fats. The American Heart Association recommends no more

than 1% of caloric intake to be trans fats. Check the labels, they are in a ton

of foods including breads, crackers and cookies.

* Read the labels on foods. When comparing 2 similar items look to

see how much each serving size is. The lower calorie one could be a much

smaller serving size.

* Count your calories and know how much you are consuming.

* Try using Stevia, a natural sweetener.

* Eat in. When eating out, you can never be too sure what is or

isn't in your dish. Cooking at home enables you to count calories and know what

is in your food.*Organic. Try eating organic. Unfortunately depending on where

you live and what grocery store is around, there might not be a ton of options

for organic (which I have experienced before). If this is the case then find

what you can that is organic, some is better than none. Luckily grocery stores

are getting better at carrying more products that are organic. I think organic

fresh produce is one of the more important foods because of all the pesticides

sprayed on the produce.

* Eat fish a couple times a week. Studies show that eating fish

containing Omega 3 Fatty Acids such as salmon, mackerel and tuna can lower risk

of coronary heart disease as well as triglycerides.