1. Not all alcohol are the same. Stay away from cream liqueur and sugary mix drinks.
2. Avoid munching on snacks because they will not fill you up, and packs unnecessary calories.
3. Finish one full drink at a time to pace yourself, and know exactly how many calories you consuming for the evening.
4. Have a healthy breakfast (not bacon, sausage, and pancakes) to recover.

Watch the waistlines and enjoy the holidays!

Brushing your teeth helps to keep your mouth refreshed, while killing the urge to eat anything unless you really enjoy the taste of toothpaste (if you have been eating toothpaste since you were a child, you have bigger issues than trying to lose weight).

Brushing your teeth will also remind that you are taking care of your hygiene to look good and to lose weight.

Overweight individuals that have no idea why they keep adding on weight have no excuse as to not knowing what they eat or consume everyday, including the types of liquids they drink.

It is very important to keep a food log to help you lose the weight (this is very similar to the process of professional bodybuilder keeping a workout log). When you take on any kind of serious commitment whether it is work, exercising, dieting, or creating new recipes, there needs to be record keeping. Log it, and push forward.

The scale does not tell you the following:

• How refreshed you feel after exercising.
• How much looser your clothes are fitting.
• How much more energy you are gaining after becoming active.
• The changes you have made to enjoying a healthy diet.
• The mental toughness you have gained as an individual.

The scale is only a small aspect of your overall weight loss goal, don’t let it rule over all the positive gains you achieve throughout your exercise program and lifestyle changes.

Sell the car. The car is the bane (that which causes ruin or woe) of all obesity.

Move to a metropolitan city with big sidewalks. The Northeast ranks high with some of the fittest cities. (Scan the picture of times square, how many obese individuals can you count?)

Metropolitan areas make owning a car next to impossible. Retrain yourself to rely on walking to your destinations instead of driving where you sit for hours without any type of activity.

Humans are transient beings. If you sit around too much, fat will automatically gather around your legs and much more.

• What am I putting into my body?
• How many calories am I consuming?
• Are there bad foods that I can eliminate from my meals?
• Am I moving around enough?
• Do I have to drink and eat greasy bar food again?
• Why am I stuffing my face?

The ultimate question is “Will this help me lose weight?” Try applying this question to a fast food meal that consists of a fried chicken sandwich, side of french fries, and a large soda. All of the things that make people fat will have a resound “No” as an answer.

Imagine yourself going to a restaurant, and the dishes of food that comes out from the kitchen are huge portions. You have to make a choice whether to doggy bag the remaining portions or finish the plate.

The smart choice is doggy bagging it for next time. Just because you don’t finish your serving does not mean you are wasting food.

Retrain yourself. You don’t have to finish the french fries, the last chicken wing, or the extra bite of dessert.

Save it for next time. Let your body have some time to burn off the fuel before feeding it more food.

Here are some easy reminder for dinning out and still lose weight:

1. Order grilled fish or chicken with vegetables (skip the rice and  potatoes) and sauces on the side.
2. When ordering a salad, always keep the dressing on the side.
3. No dessert. Or order fresh fruit only.
4. No alcohol or cocktails as that will add on many empty calories.

Keep these tips in mind when going out to a restaurant, and you will be well on your way of slimming down.

Those who don’t have that luxury must settle for long term goals that are realistic where you are making lifestyle changes like cutting out sugar from your diet, becoming more active, and being aware of what you eat because all the little things add up to who you are today.

It is perfectly okay to say “No” to something that looks deliciously good. Internalize by asking yourself a simple question “Is this good for you?”, and if the answer is “No”, then move on to the next subject or object of interest.

Your long term goal may be losing 50-60 pounds, but to push yourself forward you need a more tangible goal like running a mile or eventually participating in a marathon. You want a goal that motivates you to be active as well as watching what you eat.

Work on these long term goals and watch yourself transform into a healthier person right before your eyes.

Otherwise, you could be consuming unnecessary calories when your stomach could not react to the amount of food that was rapidly inhaled. This is another reason why fast food leads to obesity.

Eating slower gives the body and mind time to react accordingly. You simply do not need the extra calories, and your body will tell you by making you fat.