Assess Your Level of Fullness

Listen for the body signals that tell you, you are no longer hungry. Observe the signs that show you’re comfortably full…not stuffed.  Stop when you’re halfway through your meal and ask yourself what your current fullness is.  To control your weight under any circumstance you must develop good eating habits. The key to good eating habits is being able to eat when you are hungry and continue eating until you are satisfied and not a bite more. It is being able to choose food you like and consume it without the fear of weight gain. Regular eating habits distinguish good eating habits. For most people this means eating three meals a day and including snacks to satisfy hunger. Good eating habits should

be regulated by internal signals of hunger, appetite and fullness. The goal is to eat when you are hungry and stop when you are satisfied.

THE KEY IS TO NOT WAIT UNTIL YOU ARE STARVING TO EAT.  This can cause you to eat more than you intend to and eat the wrong types of foods.  Eating on a regular basis throughout the day will help you to avoid being seriously hungry!

Standard BMI Chart.

BMI measures weight in relation to height. The BMI ranges shown here are for adults. They are not exact ranges of healthy and unhealthy weights due to the fact that muscle tissue is not considered in these figures. However, they show that health risk increases at high levels of overweight and obesity. Even within the healthy BMI range, weight gain can carry health risks for adults.

MORE MUSCLE = LESS FAT

Muscles not only make your body look sexier; they burn calories at a very high rate.

Burning calories while you sleep!

Get Active ---Lose Weight. The KEY is to include resistance training. When you add resistance training to your program at least three times a week, you pack on muscle –and you burn calories WHILE you rest. So when you’re not working out, your body will burn more calories 24 hours a day, 7 days a week.

This is an important fact to remember.  If you gain 1 pound of muscle –you’ll burn about 50 extra calories per day. Let’s do the math…. If you add 5 pounds of muscle –you’ll burn an EXTRA 250 calories per day. A body that has 40 pounds of muscle tissue will burn a minimum of 750 to 2000 calories in a 24-hour period –just to stay alive. Now that’s how LEAN people stay lean. More importantly, when you put on lean muscle, you increase your resting metabolic rate up to 7.7 percent.