Tips to Jump Start Weight Loss

1. Be accountable: Partner with a buddy, log into the a weight loss challenge, write down what you do. I recommend logging down what you do daily as far as exercise and eating. Buy a journal or if you want my “Get on Track w/Missy Kane” journal call 541-4500. Tell them you are part of this 10k challenge and you’ll get 2 dollars off.

2. Move Move Move: The only way to lose excess weight and keep it off is by exercising. Wear a pedometer and see if you can log in around 10,000 steps per day. This equals close to 5 miles. Schedule in a 30 minute exercise session a day, like walking or using stationary bike etc. Then think of ways to get more steps in at work, at the mall, at home. See tips below

3. Eat smaller proportions: We need to eat three meals a day and include a light snack but out biggest problem is eating too big of portions. The size of your fist is how big a serving of lean beef, pork, chicken, and fish should be. Use a smaller plate and don’t go back for seconds can cut out a lot of calories. Rule out fried foods. If you want a hamburger, at least don’t eat the fries. If you eat out, split the meal for two people.

4. Drink more water: We all need to drink more water and cut out high calorie drinks like sodas, sweet tea etc.

5. Variety: In your diet and exercise is a must. Eat a well rounded meal with plenty of color from fruits and veggies, and go light on refined carbs like spaghetti, include protein, and try different types of exercise weekly. See my plan on the back!

*Please make sure that you check with your doctor before starting any exercise program.  If you experience pain, extreme shortness of breath or other alarming symptoms stop and seek medical attention.  Many doctors now recommend having a complete physical with an exercise test after the age of 40, or for those with a strong history of heart disease. "No pain, no gain" is an out-of-date, incorrect statement when it concerns fitness.  Exercise doesn’t have to hurt to work!  Go at your own pace.