Food- Always eat breakfast. Yes, I know getting up a bit earlier to consume the first meal of the day is sometimes hard, but it is necessary. I would suggest egg beaters and a piece of fruit (preferrably a banana to give you necessary protein). Drink water. They say if you drink water in the morning it gets your brain working a lot better. Juices and milk have a lot of sugar, so you definitely don’t want to drink your calorie intake for the day.
For lunch I would suggest a turkey (low sodium) wrap. Walmart has these really good wraps that are fat free. Put a little bit of lettuce and tomato on the wrap and you’re ready to go. If you want some extra flavoring, add a pinch of pepper. Drink water again because our body needs A LOT of water everyday. Plus, if you drink water throughout the day, the less snack urges you will get. It’s not smart to snack- adds extra calories. If you’re dying to eat drink water and crew on a piece of Stride or Orbit gum. Long lasting and good tasting! Sometimes hunger can be mistaken for thirst! So keep that in mind.
For dinner I would suggest chicken varieties or fish. Stay away from a lot of red meat. Red meat contains a lot of sodium and fat. You don’t want a lot of sodium and sugar in your diet. Eat veggies and perhaps a small amount of brown rice. Use butter spray (it’s fat free). Parkay makes the best tasting! It really does taste like butter!!!
For a snack at night if you’re still hungry try fat free/sugar free jello or pudding. Popcorn is also a really good choice. Low fat (94% fat free) is sold at Walmart or you can even get the corn and pop it yourself. Add some butter spray and you’re in business. Don’t add extra salt though!
Don’t eat past 7PM if possible. Late night eating is really bad for you!

Exercise- Try running, walking fast, parking far away so you can get that extra distance in, sit-ups (increase how many you do EVERY night), push-ups, walks, sports/biking, swimming, Wii fit (ha), dancing…Basically any way to stay active! Always be on the move. When sitting watching tv move your legs to keep moving and burning those calories. Stair stepping is also good. If you live relatively close to a studium, go to there and run the stairs.

Remember- With a healthy diet and staying active, you’ll lose weght without a problem! Good luck! BTW- the green tea tip is great! It speeds up your metabolism A LOT and is a very healthy drink for you! Don’t add sugar, perhaps a small amount of Splenda (not even the whole packet- you don’t need it, it’ll be sweet with only a drop of it).

Here is a meal I like to make. It contains no processed food. Plus, it’s only 593 calories:

-1 cup whole wheat [pasta with mixed vegetables, lean ground beef, and tomato sauce; 1 cup blueberries; tossed salad with italian dressing.

Or you can try this (only 589 calories):

-6 ounces broief fish, 1/2 (half) of a baked potato with low-fat sour cream, tomato and cucumber salad with italian dressing, fruit salad and seltzer with lemon.

If you want some ideas for breakfast (the breakfast menus have less calories), then email me.

I grill chicken the night before, then get the Green Giant steamer veggies (LOVE LOVE the sugar snap peas) or a salad, I LOVE the raspberry pecan dressing from Ken’s Steak house, low fat low cal and tastes decadent! To end it, I keep a bag of Dove Dark chocolates in my desk and I allow myself 1 little piece, I let it melt in my mouth so it tastes like I had more. If I go out, I get sushi and edamame at my favorite sushi place by work.

Home made vegetable soup for morning tea/second meal, and then a salad with tuna for lunch/third meal.

I’ve found that this combination has kept me at a healthy weight while being delicious and filling at the same time.

well i like chineese food so for lunch normaly i get like 8 oz of meat and some white rice with la choy noodles for crunch its awesome but thats just me any sort of health food is good if ur dieting still try to keep some meat in ur diet

One half a chicken and some iced tea.

I make wrap sandwiches:

tuna made with low-fat mayo, honey mustard, and broccoli slaw instead of relish

boar’s head roast beef with dijon mustard and romaine

Egg Whites. High Protein and no cholesterol.

Salad, fruit or a cereal bar.
No bread or pittas.

Tuna. I make lo fat tuna salad with tuna, low calorie mayo and relish and serve it with whole wheat crackers.