Give Your Diet a MAKEOVER in 20 Minutes/Week!

Start with a positive attitude. Remember weight gains did not happen overnight. Find out how one of our home personal trainers can help you lose 5-15 pounds in just 8-12 weeks....

The best way to start a diet makeover is to start writing everything down that goes into your mouth. DO NOT MODIFY YOUR DIET YET. Do this for 3-7 days. Many of the food choices that people make progressively get better as the week goes on when they journal because 1) they notice how much they eat 2) they naturally mentally prepare themselves for dieting 3) people become embarrassed by food consumption amounts or types. Our recommendation is to either use a free online journal such as thedailyplate.com or nutritiondata.com where they calculate percentages and nutrients, but for those who prefer the old school method start with a notebook/diary and start jotting everything down: time, amount, food type, journal on your hunger level at certain meals and total amount of water.Contact us for how we can customize your weight loss success

Focusing on meal timing is easy and helps get your body into a routine. Once you have done this for 3-7 days look through the journal and assess how many meals a day you are having. You should be aiming for 3-5. 3 meals and 2 snacks. Each meal should try and have a protein, a carbohydrate and a fat source.By doing this you will help satiate hunger and keep you full longer.Each meal should be consumed with water as well to help digestion. You can consume this 20-30 minutes before to help minimize your appetite or during to help you feel full. Meals should be uniformly spaced throughout the day to avoid being ravenous during the afternoon lulls. A good check point would be to eat breakfast within 1 hour of waking up. So, if you wake up at 6 am, Breakfast by 7, snack at 10, lunch at 12noon, snack at 2, dinner at 6, and if you're starving a snack at 8...Try not to have any food 2 hours before bed, as your body and digestion processes slow down.

Meal Planning is fast and easy. Why should you meal plan?Let's start with it helps to eliminate those crazy cravings for the donuts at the office coffee break, the drive thru window on your way home, and binging on the snack foods when you start cooking dinner.We have clients that plan for 3 days in advance or the entire week. Planning for three days in advance people usually cook on Sundays and Wednesdays. When planning meals in advance cook for the amount of days you wish,whether it be the same meal or multiple meals. Whatever you plan to eat, preparing it in advance can actually save you time in your week. Remember you can always freeze the food. We HIGHLY RECOMMEND even if you do not cook in large quantities for multiple days of food consumption, your entire week of meals should be written down so there is less room for you to stray from the diet plan. Also, it helps give you something to look forward to, so that you do not mindless snack.

Grocery List Planning Should be Quick and Painless! You should take the time to write a MASTER grocery list, the must haves that never change from week to week.  In addition to this you should add into the mix the ingredients needed to cook for the planned meals for the week. Not only will this save you money and waste from foods that go unused during the week but helps you stick to planning for healthy meals and snacks. People tend to cheat when there is no food in the house and nothing prepared to eat. Try something different, use peapod, and have they store your master list, and just add in weekly what you'd like them to deliver for you for the week! Door to Door service there is no need to say you don't have enough time it can all be done straight from your computer. Saves driving and shopping time and saves you food lists. No excuses!

Consuming Enough Fiber, Water and Protein. All of which help you stay full longer, keep you satiated and prevent mindless snacking.The US RDA recommends 25-30 g of fiber a day. This can be consumed by referencing fruit and vegetable fiber levels, or consuming products such as AllBran drink mixes, Fiber One Cereals, AllBran Crackers, Benefiber mixed into foods or FiberSure, or mixing metamucil into water. Fiber helps to maintain healthy digestion, and keeps you full as just a couple of the reasons why its important to consume it! Protein can be consumed by powders, bars, vegetarian sources or meats. You should aim to have between .8-1.7 g per kg of weight, check out how to calculate yours. Protein helps maintain healthy muscle tone and helps build new muscle as well as fills you up! Since your body is made up primarily of water it is important to consume at least 1/2 your body weight in ounces of water to maintain healthy body functions. Remember coffee and caffeinated drinks do not count. Contact us for how we can customize your weight loss success