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Dieting Tips:

 So you've plateaued?  What do you do now? 

Try keeping your body guessing!  Have high and low calorie (or WW point) days. 

Example: If you on a 1300 calorie diet add up your calories for the week - 9100 calories, now divde them up to have high and low days alternating to keep your body "guessing" so it doesn't store fat.  Works the same with Weight Watchers, divide your points but don't go over your allowed amount.  This you will find is a very satisfying way to lose weight as some days we are more hungry than others so we can eat without guilt.

When selecting a meal plan, make sure you are consuming a balanced and complete diet. Set realistic and attainable diet goals. Start by following the simple guidelines below. 

Nutritional and Diet Plan Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
    
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
    
4. Eat your foods slower.
    
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
    
6. Avoid foods that are high in fat and calories.
    
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Toning Muscle, Exercise, and Weight Loss

There are two ways in which toning muscle and exercise can lead to weight loss. The first way is simple thermodynamics and the second way is metabolic.
 

1. Exercise Thermodynamics & Weight Loss

   Weight loss will occur when the amount of energy you consume (calories) is less than the amount of energy you use or "burn." You can achieve this state, referred to as a negative energy balance and represents a true energy deficit, by eating fewer calories, exercising more, or both.

   Let's look at a simple example and use exercise as the sole means of creating a negative energy balance, which will lead to weight loss.

    

   Before Exercising...
   
   • Energy in (calories consumed)=3000
      
   • Energy out (calories used or burned)=2700
      
   • Total energy=+300, this is 300 calories extra that you will store as fat
   After starting an Exercise Program...
   
   • Energy in=3000
      
   • Energy out=3100
      
   • Total energy=-100, utilize stored energy to make up the 100 calorie deficit

   With daily exercise, you'll create an energy deficit of 100 calories that your body will fix by using up stored energy, which is stored fat. This results in weight loss.

   No fancy diets, no added cost, no diet shock and weight regain, just weight loss by moving your body in some consistent manner, called exercise.

   Historically, this option makes the most sense, too. Your extra weight is extra energy stored as extra fat. So why not do something that directly eliminates the extra energy keeping you overweight? This is what exercise does...it burns extra energy (stored as fat) by physically working your muscles.

   Dieting to lose weight, on the other hand, is an indirect attempt to burn extra energy stored as fat.

    

2. Metabolic Weight Loss

   The more you exercise the more you use muscle. The more you use muscle the more metabolically active muscle becomes. This means, even at rest, you'll burn more calories and protect against gaining weight, in the first place.

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