Awesome tips from L.A.

1. Cardio! Lots of it!
◦ Tip: After 30 minutes of cardio your body starts to use the stored fat as an energy source. Keep going!
◦ Tip: Exercising on an empty stomach is KEY! (like in the morning!) Your body uses the reserves for energy, not the food you just ate!
    2. SQUATS. I lost a lot of inches in my thighs after doing many different kinds of squats!

    3. HAVE FRIEND DO IT WITH YOU! Motivation is key to losing weight! What? she lost 5 pounds in two weeks? I have to do better!

    4. HAVE GOALS AND REWARDS! Once you hit a first goal weight (GW) reward yourself! Go buy some nail polish or something else small. Once you keep losing reward yourself with bigger things!

    5. Restrict on the bad things!

◦ Sugar
◦ Fast food
◦ White bread, white rice, white tortillas..GO BROWN
◦ Some frozen food. (i.e. frozen dinners NOT okay, steam fresh veggies PERFECTLY ok)
Sugar cereals, like Cocoa Puffs, ect ect ect.
 
 
 
2. Make a commitment to yourself - Decide that this is really something you want to do for you, then forget any and all previous attempts. 
3. List your reasons - Write down at least five reasons why you want to shape up. They can be whatever you want but really think about it.
4. Start drinking more water - Don't over do it, but very few of us drink the recommended 8 cups/day. It sounds like a lot but remember we're talking cups (8oz.) not glasses. The average bottle of water is 16oz, or 2 cups! 
5. Start a food journal - Write down everything, and I mean everything, include notes about how you're feeling or what's going on (are you bored or is it a hectic day of rushing from place to place). Start today!
6. Plan exercise into your day - Think about how you can be more active each day. Is it taking 30 minutes for yourself or just making everyday tasks (like playing with your kids) more vigorous! Make a plan, write it down! 
7. Get a scale - Get a good scale, if you can afford it look for a model that measures body fat.
8. Set realistic goals - Determine a healthy weight (WebMD has a great chart) and set a goal (no more than 20lbs to start). The most you should plan to lose per week is 2-3 lbs. That will most likely take two to three months at which time you can re-evaluate your plan or set a new goal. 
9. Plan what you are going to eat - Think about what you want to eliminate and what you want to eat more of. If you need help the US Dept of Agriculture has a site where you can get a personalized food pyramid.
10. Get organized in the kitchen - Segregate all of the foods that you are going to stop eating (either finish or trash them by the end of the week). Have a food scale and measuring cups handy, they help with learning to visualize portion size. 
11. Go shopping - Make a grocery list and don't go on an empty stomach. Remember, if you don't buy it it won't be in the pantry to tempt you. Bring your list of shape up reasons for support!
 
 
Recommended Carbohydrate Foods on Sugar Busters

All other vegetables and fruits (see low carb fruit and vegetable lists.)
Whole grains, such as brown rice and oatmeal
Whole grain flour
Products made with 100% whole grain flour (note that “wheat flour” is NOT whole grain – it has to say WHOLE wheat), as long as they have no added sugars
Beans
Sweet potatoes
Other Recommended Foods

◦ Lean meats (remove skin from poultry, trim lean cuts of beef, pork, and lamb) Nothing sugar-cured. (Low saturated fat meat list)
◦ Fish and seafood (not breaded)
◦ Eggs
◦ Nuts and nut butters
◦ Flax Seeds
◦ Olive and canola oils
◦ Low fat milk and other dairy products (low fat sour cream, yogurt, etc, with no added sugar)
◦ Mayonnaise and other sauces and dressings with no added sugar
◦ Artificial sweeteners OK
Foods to Eat in Moderation

◦ Fruit juices with no added sugar
◦ Artificially sweetened colas (clear sodas are better)
◦ Chocolate (at least 60% cacao)
◦ Pure fruit jams and jellies without added sugar
◦ Carrots
◦ Butter, cream and regular cheese
◦ Beverages with caffeine
◦ Small portions of sugar-free ice cream, “if you have eaten a low glycemic meal that does not contain red meat”
 
 
Ways to lose inches:
1.  Increase your protein intake, e.g. eggs, lean meat, chicken, fish, etc. This helps support your metabolism.

2. Cut back on junk food. This will make a huge difference quickly. You don't have to totally eliminate it, just decrease it greatly.

3. Don't eat anything before a workout. If you do, your body will burn what you just ate rather than fat.

4. Eat about an hour after a workout. This allows your fat burning to continue until you eat. Don't wait much longer than that though, as you need food to recover. Stick to protein and low fat foods.

5. Try not to eat late at night. Your body won't have a chance to use those calories and will store them as fat.