ONE. Burn more than you use. Exercise and movement of the body will increase your calorie burn. But you can't workout all the time so, regardless of activity levels; you need to manage calories all the time. If your activity levels go down, you reduce the calories. If they go up, you increase the caloric intake in a balanced way.
TWO. Eat out less. Eating out is full of extra temptations and the portion sizes are too big. They are, for the most part, "calorie bombs" packed with excess calories.
THREE. Eat more fruits and vegetables. Another big secret to managing calories is to reduce high calorie foods and increase low calorie foods. Low calorie foods are vegetables. Fruits belong here too, because they have less sugar than processed sugary food items.
FIVE. Eat low fat and low sugar.
SIX. Write it down. If you need to get your eating back under control, spend a few days writing down everything you eat and drink. Then find out how many calories you have consumed. If necessary, put on your calorie manager hat and go to work making adjustments.
If you need extra help with calorie and exercise management my new book, Food & Fitness Journal - Achieve Your Goals in 90 Days is available online.
By Lt. Col. Bob Weinstein, USAR-Ret.
Author and Fitness Boot Camp Instructor
954-636-5351
Order your Beach Boot Camp T-Shirts at http://www.cafepress.com/healthcolonel
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