According to a recent survey the number of americans that over weight has jumped from 13% in 1962 to 31% in the year 2000. All indicators seem to be pointing up. In todays society with food ready and available for the masses in quantities that are nothing less than super sized its no wonder why Americans are bigger and fatter than ever before. I know that many of you reading this most likely have had to change your size of clothing in the past 2 years. Not to worry there is something that can be done but the journey begins now!

In order to make the necessary adjustments we need to understand our own schedules and lifestyles. These days it seems that our jobs and personal obligations seem to consume all our time. But what about our obligation to ourselves? What happend to taking care of numero uno?

We should begin by understanding what food is used for and what we can get out of it. The average male should consume no more than 2500 calories a day with 90 grams of fat. While the average woman should consume 2000 calroies a day with 70 grams of fat. Food is the essential fuel which we use to burn in order to sustain daily living and activities. Depending on how hard we work each individual has their own daily requirements.

Most people work from 9-5 and find it impossible to eat healthy. By making a few simple changes in your diet you can manage to hit your daily calorie intake at the same time adding the best possible choice of calories into your body.

First things first EAT BREAKFAST! Nobody should start the day without a solid meal. Now dont kid yourself…if you dont have time for breakfast something is wrong. I know alot of people wake up in the morning and start the day off with a coffee so why not add that food in with the java? Breakfast is the most important meal of the day. When planning this meal please stay away from garbage cereal like frosted flakes or sugar pops. There is zero nutritional value for you. A great breakfast would consist of some protein, carbohydrates and good fats. An ideal breakfast would look something like this:

3 egg whites

1 piece of whole wheat toast or flax bread

1 orange

Lunch now adays has become this ritual where we all flock out to the local Mcdonalds or Dunkin Doughnuts to grab some fried food and sodas. This needs to change people. Make a healthier choice try packing something from home. Food should be fresh not fried. Stay away from the fastfood and start grabbing the healthy food. A great lunch would be:

3 cups of chopped salad with olive oil and balsamic vingar

1 boneless skinless Chicken Breast

1 apples

Sometime between lunch and dinner is when most people hit what I call the hunger stretch. This is one of those times where its easy to grab a chocolate bar or some candies. We all know this is not the best choice that we can make. Personally I prefer to grab some fruit, Bananas, Oranges, Grapes, 1 cup of almonds, granola bar. These are all sensible choices.

Before you know it Dinner is around the corner. Now I know for most people Dinner is one of those things that we dread to make because it is the end of the day and that hour commute from work to the house just drains whatever energy we have left. But we can push through it. I am a true believer in a well balanced meal. Again you should consider having some Protein, Carbohydrates and Fat. An ideal dinner may look something like this:

6-8 oz of Flank steak grilled

2 cups of blanched brocolli

and half a sweet potato baked

I guarantee if you stick to a meal like this you will feel full and clean.

If many of you are like myself (and I am sure that most of you are) you probably get hit by the munchies somewhere around 9:30 – 10. Now I have to strongly advise against eating 6 hours before you want to sleep but it can be hard. If you fall into this category not to worry there is a solution. A couple of options for you is to drink 1 litre of water or have a light snack. When I say light snack I am not suggesting half a bag of dorritos. Try things like 2 celery sticks or 2 cups of baby carrots or a piece of fruit. If fruit is on your list try to stay away from things like watermelon. Watermelon will push your glycemic level up and cause your body to full hungry shortly after.

Eating healthy does not have to be hard but it is a lifestyle change. But if you are looking to drop some of that weight and fit into those clothes that use to get you dates or make your significant other grope you I suggest making the changes you need to now. The change is diet is a routine and the more your work at it the better you get.

Similar Posts:

• Living Healthy: Is it possible?
• Getting in shape and staying healthy
• Message for all pedestrians