Whether you have been on a healthy diet for a few months or are just now trying to sort out your nutrition, you will need to keep yourself motivated through moments of weakness and temptation.
 
1.  Keep a food diary
If you write about what you eat every day, you will begin to see either why you are successful at your weight loss or why you can't quite lose those last few pounds. Most people underestimate how much they eat, so checking in with a diary could be enormously helpful. You can also record your exercise. It is a great way to track your progress, which is critical to staying motivated. Be sure to write down your weekly goals too, but don't give yourself a specific weight-loss goal for the week. Focus instead on adding more veggies or additional exercise. If you would like a complimentary food diary, If you would like a complimentary food diary, please email us at info@5squares.com.

2.  Get support
Find a partner with similar goals. It is much easier to stay on track if you have a friend cheering you on. You can share tips and encourage each other when your self-control weakens. If none of your friends shares the same objectives, join an online weight-loss community. Also, exercising with friends is way more fun than alone, so try that too.
 
3.  Spice it up
(Literally and figuratively.) Don't let yourself get bored with the same old "healthy" foods. You will quickly lose interest. Buy a new healthy cookbook and try new recipes. Test new spices. If you don't enjoy your food, you will never be able to continue for any length of time. Go to our archive page and cook one of the recipes. Eat colorful food. Experiment with different flavors. This experimental approach should be the same with regard to your exercise plan. You have to find ways to actually enjoy it, if there is any hope of consistency.
 
4.  Eat breakfast every day
Experts say the most successful dieters eat breakfast every day. It jumpstarts your metabolism, which is key to weight loss. Remember the old adage: Eat like a king for breakfast, eat like a prince for lunch, and eat like a pauper for dinner. Take this to heart. It works.
 
5.  Get enough sleep
Experts also say that sleep is important for weight loss. Studies have shown a link between lack of sleep and obesity. Like everything else, you will have to consciously make time to get your zzz's, but you will reap the benefits every day.
 
6.  Reward yourself
This doesn't mean eat a banana split every time you reach a goal, but it does mean you should reward yourself when you do well. The treat can be a healthy one or perhaps it's a new CD, new exercise pants, or anything else that feels like a reward to you. This also means you must realize that there will be times when you fall off, so don't beat yourself up about it. That won't get you to recommit; you'll just throw in the towel. Enjoy the practice of eating one cheat meal a week. You have to give yourself permission.
 
7.  Drink more water
Just do it. It works. Create a system, so you always have water nearby. This will take the effort out of trying to drink more and will help to fill you up.
           
8.  Practice portion control
Actually look at your plate before you start eating. If you can barely see the plate under all that food, then you should consider limiting the amount of food you eat. You should never be hungry though, so make sure you are eating 3 meals and 2 healthy snacks a day. Eating in this manner will help to keep your metabolism running strong and burning calories all day long.
 
9.  Plan ahead
This is very important so that you can avoid getting stuck somewhere famished and without healthy choices. If you know you are always hungry at 3pm and will be out running errands then, prepare a quick snack to take with you. If you know you will be meeting friends for a late dinner, have something healthy before you go. You don't want to force yourself into starvation mode and eat everything in sight at the restaurant. Also, remember to buy ingredients for snacks, so you always have them on hand.
 
10.  Take baby steps
Although we would all love to see the pounds melt off all of us in an instant, any real weight loss takes time. Know that the slower the weight comes off, the more time you have to adjust to your new way of eating. It gives you the chance to permanently change your behavior and your weight. That's why crash diets don't ultimately work; you return to your old eating habits, the ones that got you in trouble to begin with. Make each change as enjoyable as possible. You can do it.

 

Check out a few quick ideas to help you start greening your kitchen.
 

If everyone did just a few things to make their carbon footprint smaller, the earth would be in better shape.

 

There is a lot of information out there on how to green your house. In fact, it is overwhelming how much information is really out there. If you are not sure how to even begin greening your kitchen, here are five ideas to get your started.
 
1.  Use your dishwasher. You can save 37% more water if you use the dishwasher only when it is full, if you don't pre-rinse the dishes, if you turn off the heat-drying option, and if your machine is less than 10 years old.

2.  Buy in bulk whenever possible. This saves packaging waste, money and gas due to fewer trips to the store.
 
3.  Buy natural, non-toxic cleaning products or mix your own with vinegar and baking soda.
 
4.  Eat green.

• Buy from local farmers' markets. Buying when fruits and vegetables are in season locally will reduce the carbon footprint of exotics that have been flown in from far destinations.

• Eat Alaskan wild salmon, which is harvested in a sustainable way.

• Roast a whole chicken and use the bones for chicken stock.

• Eat more veggies than beef. Growing vegetables requires less water and energy than livestock and produces no greenhouse gas emissions. This will also help to shrink your waistline.

5.  Use your electricity sparingly. Turn off the kitchen light when you leave the room and try to resist opening the oven door in order to peek in on a recipe. Also, keep your freezer well stocked. A full freezer uses less electricity than an empty one.
 
These ideas can get you started. Give it a try. It doesn't have to be a life-altering exercise in inconvenience.
 
You can also visit our archive page for past newsletter articles on resources.

Have you noticed weight gain in your midriff area? Are you finding it difficult to lose weight on your standard diet? Are you approaching 40 or older? 5 Squares Choice™ may be for you. Contact us to discuss your needs and set up your own eating plan.
 
Call today and receive $25 towards our newest program 5 Squares Choice™ or jump back into the original 5 Squares™ program. It's your choice. Please mention this newsletter when you call. This offer expires March 31, 2009 and cannot be combined with any other offer.

Call us at 1.866.5.WE.COOK or email us to get started now. You can also use the blue "Forward email" link at the bottom of your email and give this newsletter offer to your friends.

Email us:  Info@5Squares.com
Call us toll-free:  1.866.5.WE.COOK (1.866.593.2665)
Visit us: www.5Squares.com

 

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