It’s a New Year, and a fantastic time to be on a healthier eating program for you and your kids! When you eat balanced meals and nutritious foods, your energy levels will be optimized, cravings will diminish, sleep will improve and access body weight will burn away without feeling deprived!

Depending on your activity level and how efficiently you metabolize calories, shaving away 500 calories per day will drop about one to two pounds per week.

Here are seven simple changes you can make in your daily choices that will make a huge difference in your weight loss results:

  1. If it’s in a box, don’t eat it. If a food that is grown on a plant is made in a plant, leave it on the shelf. Eating fresh fruits and vegetables are much more satiating than fat and sugar filled processed ones.
  2. Eat slowly. It takes about twenty minutes for your brain to receive the “ I’m full” signal.
  3. If you are eating out, never order desert at the same restaurant you have dinner. Chances are, by the time you get to your car, you won’t want it.
  4. Don’t eat while you’re doing other activities. Watching television, sitting at your computer, driving in traffic or reading while you are eating are all distractions that lead to mindless munching and portion distortion.
  5. Eat fat to lose fat. Don’t cut all fat from your diet. Your body needs healthy fats to absorb fat-soluble vitamins and nutrients.
  6. As you lose weight, be sure to adjust your daily caloric intake to support your new baseline caloric needs. And be sure to adjust your macronutrient ratios to support your lean muscle gains and exercise output.
  7. Eat your calories, and avoid drinking them. By simply eliminating juice, pop or fancy sugar filled lattes you can drop 1-2 pounds per week!