You should be familiar with the phrase “Calories In – Calories Out = Weight Loss.” The more food you eat, the more you have to exercise to burn it off. When it comes to diets, one consideration that is often overlooked is the quality of the calories that you are eating. Sure, if you reduce your caloric intake, you will lose weight, but you want to make sure those fewer calories that you are consuming are rich in nutrients and vitamins.

In addition, you should avoid high calorie foods and beverages at all costs! Foods, such as cookies, chips, ice cream and fried foods should be kept at a minimum. Sodas, juices and sweet teas contain so many calories without much nutritional benefit… You should learn to avoid these altogether.

The USDA recommends one half a plate of fruits and vegetables, one fourth a plate of whole grains and one fourth a plate of a lean meat. Learn to build your meals around vegetables instead of meat. Follow these basic principles and the weight will shed easily.

Put an end to the confusion about “diets” today and follow the Mediterranean style of eating. Learn the nine components, incorporate them into your meal plans and watch your health improve drastically!

1. Vegetables – Low in calories, rich in vitamins and nutrients. Can’t beat this…
2. Legumes – A “good carb.” High in fiber, vitamins and nutrients…
3. Fruits and nuts – Great for breakfast of for snacks. Get your sugar fix here…
4. Cereals – A breakfast staple. An excellent source of whole grains…
5. Fish – Your lean meat choice. High in omega-3 fatty acids to improve heart health…
6. Olive oil – The healthy type of fat…
7. Dairy products – Limit, but if you decide to eat, choose low-fat products…
8. Meats – Go as lean as possible. Limit your portion to the size of “a deck of cards.”
9. Alcohol – In moderation…

Combine these basic diet principles with at least 30 minutes per day, five days per week of exercise and you will reach your goals in no time. You will be amazed how soon your cravings will change and how much better you feel. Make the commitment today. It’s worth it…