Eating On The Road

Whether it is business lunches or quick stops at fast food restaurants with the kids, knowing how to make the best decisions to forgo sabotaging the diet is important. This is also crucial for athletes who are regularly traveling and need to be fueled with “high octane” foods. Use these handy rules to help make the best decisions at various restaurants.

General Tips

1. Order off the menu and focus in on these 4 words when ordering:

Steamed
Broiled
Baked
Grilled

2. Never go to the restaurant hungry.

Eat a piece of fruit
Try a yogurt
Eat a granola bar
Have some cottage cheese and fruit

3. Ask for what you want; as a paying customer, restaurants will cater to your needs (within reason).

Do not cook foods in butter
Limit the amount of oil used in cooking
Replace refined carbohydrate, high fat foods (fries, potato salad, etc) with an extra order of steamed vegetables

4. Call ahead to find out what foods are offered so you can plan ahead.

Figure out calories and fat grams of foods you may eat
Know what foods fit the bill for health options

5. Avoid pre-dinner cocktails and bar snacks

Fast Food Restaurant Tips

Fast food restaurants permeate nearly every corner of the road; from Italian to Chinese, burgers to subs, there is no limit on what you can find. Here are some general tips when trying to make the best decisions if faced with a “fast food dilemma”.

Chinese Food

Order steamed options (or ask for your favorite item steamed).
Most Chinese restaurants now offer brown rice too, rather than the more traditional white rice.
Avoid the fried noodles they often put on the table before the meal.

“Hamburger” Restaurant (McDonald's, Burger King, Wendy’s, In and Out, etc)

Most now offer grilled chicken salads. Choose this vs. a triple artery clogging bacon cheeseburger.
If craving a hamburger, order a plain burger or cheeseburger; leave the hefty burgers for the next person in line.
Try a grilled chicken sandwich sans mayonnaise or “special” sauce.
Leave the fries behind.

Italian Food

Split your meal with someone; portions here are at least double what they need to be.
Try grilled or broiled fish.
Avoid creamy sauces on pasta dishes; instead opt for marinara, which is much lower in fat and calories.
Limit consumption of bread on the table that’s commonly doused with olive oil or covered in butter and opt for a healthy tossed salad, with olive and balsamic vinegar on the side.

Steak Restaurants (Outback Steakhouse, Ruby Tuesday, etc)

Avoid the “prime” cuts of beef (e.g., prime rib) and opt for the loin or the round (sirloin, top round, eye round, etc).
Ideally order grilled or broiled seafood.

Sub Shops (Subway, Quiznos, Blimpie, etc)

Order the grilled chicken or turkey breast options.
If possible, choose the whole grain breads.
Leave off the bacon, cheese sauce, and mayonnaise; instead try mustard, vinegar.

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

The Best Ways To Cheat

Don’t get too excited, guys and women, I’m talking about cheating on your diet, not your significant other. After all, I’m a dietitian, not a private eye. The truth is that even if you’re committed to a healthy lifestyle (you know, you eat well, exercise regularly, rarely overindulge), temptation is still everywhere. If you’re not careful, one loving look from a juicy burger (with bacon, mayo and cheddar) across the room could be the end of you. An innocent night out for hot wings and beer may result in your being a “bad boy” (especially if somebody catches you in the act).

As a dietitian, I’m here to tell you it’s okay to cheat on rare occasion (ladies, you didn’t hear it here). But if you’re gonna’ give in to fat and carbohydrate overload, why not choose foods that can actually serve you? I call these the “best” of the “worst”—the top 10 foods you can eat and still like yourself in the morning.

Before launching into the list, let’s point out the obvious; some foods are better than others. Nutrient dense foods should comprise a majority of your diet. But I’m not saying you should live a life of deprivation either. Sometimes splurging on something “bad” is good. After you indulge, however, hop right back on the bandwagon.

The Top 10 Best Of The Worst

Next time you’re glued to Monday Night Football, consider splurging on some of these foods—bad, but not so bad for you, they can’t be good too:

Food
Baked chips and guacamole

Why
Avocado (the green in guacamole) is a loaded with antioxidants, such as vitamin E and glutathione, which are both good for the heart and immune system and lutein, which is important for the eyes. Avocado is also a great source of heart healthy fats, to keep those lipids under wrap.

Food
Mixed nuts

Why
Squirrels aren’t stupid; nuts are excellent sources of B-vitamins, which are important in maintaining energy levels. They’re also great sources of vitamin E and low in saturated fat, making your heart happy.

Food
Pizza

Why
Opt for meat-free; pepperoni and sausage offer little in the nutrient department. Instead add a veggie topping or order it plain. The tomato sauce in pizza offers a hefty dose of lycopene, an important nutrient for prostate health. The added vegetables will add beta-carotene and vitamin C, among others, to fight free radicals, which promote aging.

Food
Hamburger

Why
You’re out with the guys and they insist on stopping at the local BBQ joint. While this might sound appealing, give the plain hamburger a try. Have it without mayonnaise or butter. Taste the burger for a change. It won’t kill you. Literally! This will keep the fat lower, and provide just as many muscle building nutrients like protein and iron.

Food
Sweet potato fries

Why
If you insist on fries, give the sweet potato fries a chance. Rather than solely adding fat to your diet, like normal fries, the orange shoe strings will at least provide a good dose of beta-carotene.

Food
Dark beer

Why
Forget about “tastes great” and “less filling”. Preliminary studies show dark beer may offer more “free radical fighting” flavonoids than light beer, which may help fight blood clots. But if you need to be rolled out of the bar or peeled off the “porcelain king” you’ve negated any benefit. Drink in moderation, dude.

Food
Dark chocolate covered strawberries

Why
Dark chocolate is high in a compound called phenols, that may help prevent “bad cholesterol” from forming plaque in your arteries. (Hey, it’s never too early or too late to protect your heart). Add the benefit of strawberries, a great source of vitamins C and A, and dessert never sounded so good. Let’s not leave out that most women find these foods romantic, so your heart may not be the only thing that benefits.

Food
Snickers Almond Bar

Why
Quiz: It’s the middle of the day; you’re starving at your desk and can’t concentrate. What do you do? Reach for a Snickers Almond Bar; the almonds provide some heart healthy fats and are high in B-vitamins. This version is lower in total fat and saturated fat than the “regular” Snickers too. And even if you think you’re king, don’t go for King Size. That’s a surefire way to find yourself the court jester.

Food
Berry pie

Why
Unfortunately carrot cake doesn’t count as a vegetable, so instead order berry pie for dessert. Berries have some of the highest antioxidant levels of any fruit or vegetable and have even been shown to contain compounds that help prevent Alzheimer's; the darker the berry, the higher dose of nutrients, so blueberry or blackberry pie would be great options. Skip the a la mode and leave some crust behind; they’re loaded with saturated fat.

Food
Shortening

Why
You’re alone on a Friday night; you’re wife does all the cooking and she’s out of town. Shortening is great if you want something quick and easy; spoon it right out of the container and you’ll go immediately to saturated and trans-fat heaven, where your arteries are so clogged, Draino wouldn’t do the trick. Alright, I got carried away. Please don’t eat shortening by the spoonful as it lacks anything that could be construed as healthy.

The Worst Of The Best

If these formerly questionable foods can be good for you, can “good foods” be not so healthy? You bet. Three, in particular, will pack weight on faster than prey fattens a bear preparing to hibernate. Avoid, if you can:

Salad, which by itself is great. But loaded with bacon bits, cheese, butter soaked croutons and creamy dressing? Deadly. Instead, load it up with fresh veggies and low-fat dressing and go crazy.

Rice cakes. Once a dieters dream, rice cakes have gone the way of the eight-track, since they offer zero nutrients and will blow your blood sugar through the roof. Besides they taste like cardboard and who wants to eat that?

Low-carb hot wings (yes, I have seen these advertised). Guess what? Wings never had carbs, they’re a saturated fat nightmare. They’re also loaded with calories, so skip ‘em. Chew on your wife instead.

Well, there you have it. The best of the worst, and the worst of the best. Follow these guidelines and nobody can ever call you a cheater again.

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

Evaluating Dietary Supplements

The manufacture and sale of dietary supplements is an $18+ billion per year industry. Sorting through the advertisements and associated claims for the 29,000-plus dietary supplements available can be difficult and confusing. This is particularly true considering there is a great deal of misinformation that make many supplements look like miracles. But, considering the supplement market is a big one, it’s important for trainers to educate themselves on how to intelligently evaluate dietary supplements. Clients are surely asking questions about them and you may have questions yourself. What supplements work? Which do not? Are they safe? Who should use what and do they need anything at all? When clients ask about product x, you will be able to inform them as to how they should go about evaluating the product first before buying. Here are 6 guidelines and recommendations on how to evaluate any dietary supplements on the market.

1. Are there legitimate physiological mechanisms associated with the supplement?

The purpose of an ergogenic aid is to enhance performance in one way or another, whether it is to allow athletes to lift more weight, lose fat, run faster, or increase endurance. When evaluating the product, ask yourself, “Is it possible for the supplement to enhance the pathway from point A to point B?” For example, creatine phosphate is useful in energy reactions to regenerate ATP, the body’s “energy currency.” It therefore makes sense that this dietary supplement may in fact be beneficial in some situations. The next step is to consider whether the supplement in question is necessary for the reaction to occur, may enhance the speed of the reaction, or will do nothing to change what normally goes on in the body. How can you tell this? Well, it takes a little background research and reading. It can get tricky because very often it makes sense that a product may in fact work if, for example, it’s primary ingredient is a major part of a pathway in the body, but that often doesn’t mean consuming excess will improve anything.

2. Is this product useful for the intended sport?

Certain supplements are designed for high-intensity, short-duration events, such as weight lifting or sprinting. Others are designed to increase endurance, while some are purported to enhance weight loss. Therefore, depending on the sport one is involved in, certain supplements should not even be considered. Again using creatine as the example, it appears that it is not beneficial for long-duration, endurance-type activities, such as marathons. Using such a supplement to train or compete in these types of events would be nothing more than a waste of money. On the other hand, when the body needs quick bursts of energy, such as pushing a lineman off the line during a football game, creatine may increase the ability to regenerate ATP, which is used in these quick reactions.

3. Are there scientific, placebo-controlled studies to support or refute the claims being made for the supplement? Have the results been duplicated?

Dietary supplements are being developed, improved, and launched practically every single day. Unfortunately, well-conducted scientific studies take much longer than this, and in the meantime athletes are being drawn to them through crafty marketing and expensive advertisements. Dietary supplements do not have to endure the same rigor as pharmaceutical agents. However, some supplements have had a number of safety and efficacy studies conducted on them. Such studies are published in peer reviewed, scientific journals. It is also important to find out if the research has been duplicated. If one study was conducted in the laboratory of the company that produces the supplement, and there has never been any follow-up research conducted, you should be hesitant about putting too much faith in their claims. Access to thousands of well-respected journals can be found for free on PubMed, a resource of the National Library of Medicine at http://www.pubmed.gov/. And don’t always fall for the fancy graphs that are boldly stated in the pages of magazines with the ads; look at the fine print and, if there is some reference provided for the study, follow up to determine the results of the study. It’s very simple to take something out of context to make it fit the bill.

Here’s a perfect example. In the early 1990’s, the supplement boron was included in a lot of supplements because of a cited study that showed consuming boron increased testosterone levels. Taking that for face value, it seems worthwhile to therefore consume boron. However, if you checked out the actual study itself that was repeatedly cited in the popular media, you found out that boron did in fact increase testosterone levels; however, this increase occurred in postmenopausal rats! I can guarantee that most folks taking this are not postmenopausal; whether they are rats or not is an entirely different story, though. Moral of the story—always read the fine print!

4. Is there adequate safety data on the particular dietary supplement?

The importance of long-term health can be difficult to get across to young, otherwise healthy athletes. However, it’s vital to stress the safety concern that’s associated with dietary supplements. If the athlete’s goal is to gain lean body mass, and the supplement he or she is taking will do so at the expense of curtailing his or her adult life, it’s too high a price to pay. This caution is obviously a bit extreme, but excess stress on the kidneys, liver, and other organs SHOULD BE a concern with some supplements. Winning at all costs is not what you want to emphasize to clients. You have to weigh the risk to benefit ratio of all products with each individual client.

5. What is the source of information regarding the dietary supplement?

Did the athlete hear about the dietary supplement in question from a friend, coach, magazine, etc.? Remember that most mainstream fitness magazines are owned by supplement companies. Therefore, it is common to read articles that are very slanted towards promoting a particular product(s). Magazines are a good way to be introduced to a product, but then the consumer must continue the investigative work to determine if there is any truth behind the supplement’s claims.

6. Is the product banned by any governing agencies?

This is of particular concern for collegiate and professional athletes. There are a number of products that are banned by the NCAA, IOC, NFL, and other organizations. Whether or not a product may work is not worth risking a career over. The banned supplement list should be posted so athletes know and understand what products are included on the list. If you work with any athletes, this is very important because they will often turn to you as the expert.

This is a basic list of questions and concerns that should be answered prior to consuming any dietary ergogenic aids. And remember to emphasize the importance of real food whenever talking to athletes about supplements. Dietary supplements are called supplements for a reason—they are intended to supplement whole foods in the diet. No dietary supplement can or will ever be able to replace what can be obtained through the diet. Consuming adequate energy and fluids should be the first concern. Dietary supplements should then fill in the very tip of the “iceberg,” but only if they are proven to be safe, legal, and beneficial.

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.

How To Prepare The Right Nutrition Program For Yourself

We all know training is a big part of getting into shape and gaining better health, but even more important is nutrition. This is usually the missing link that keeps individuals from reaching their goal. It takes both training and nutrition to effectively reach your goals, but by fine tuning your nutrition program, you will reach your goals more quickly.

Dr. Chris Mohr of Meal Plans 101 to let him explain just how easy it is to reach your nutritional goals.

He and Jayson Hunter, RD, CSCS have designed a piece of nutritional software along with that makes it absolutely simple to create simple, yet effective meal plans.

How important is having a meal plan to follow in regards to nutrition compliance?

It’s just as important as having driving directions if you don’t know where you’re going. Having a nutrition plan is the map to get you where you want to go. Or, for the more technologically sounds folks, the meal plan is the GPS system for improving compliance. I don’t know how to get to Fargo North Dakota—but if I had to drive there, I would pull out a map and write my directions. The same is true for nutrition—most folks know what they need to do to lose fat or gain muscle, but they don’t have the specific directions to get there.

What do you think are the biggest barriers to following a good nutrition program?

First is not planning. Like I described above, you need to plan the best way to reach your destination—in this case, the destination may be fat loss or gaining lean body mass. Meal Plans 101 does the planning for you. If you fail to plan, plan to fail. Why struggle any longer; use the properly designed tools to help you reach your goals.

Second, is watching your portions. Oatmeal is fantastic for you, but sitting down every day to 2-3 cups of oatmeal per meal might be a bit much. Wouldn’t it be nice, though, to know just how much a portion size should actually be? We did that research for you, and it’s all in the software.

Do you have to be a nutrition expert to know how to eat healthy? How hard is it to create an effective meal plan that will allow someone to lose fat or gain muscle?

Nutrition experts are of course beneficial—I’d be knocking myself and Jayson down if I didn’t think they were. But we can’t be there with every single person who wants a simple meal plan put together for them and, quite frankly, it isn’t cheap to work with us individually. This software isn’t meant to replace the advice of a qualified nutrition professional, what it’s meant to do is provide you with science based tools, such as specific formulas (they are behind the scenes, so you don’t have to get involved with them) to tell you how many calories to eat for your goals, along with providing you the ability to choose your food preferences, so you don’t have a cookie cutter program, but instead a unique, proprietary meal plan that fits YOU!

You have mentioned your software. What is it exactly and how can it make the lives of my readers easier?

Simply put—it allows folks to plug in specific values they get from clients or from themselves and it will spit out your specific nutritional needs to achieve those goals. It will then give you the breakdown of just how much of each food group you should be eating, but you are able to customize it to your food choices!! It’s takes just a few minutes to get the grasp of this and then it’s just another tool to help you reach your health and physical goals,

One last question. How important is it to adjust your carbohydrates when it comes to weight loss?

This is the million dollar question. Some research supports a modified carbohydrate diet for successful weight loss, while others suggest a lower fat nutrition plan. The key is nutrient quality and the answer is probably somewhere in the middle. The right types of carbohydrates are excellent. Similarly, healthy fats are crucial, so drastically restricting one or another is not the best way to go about it, in my opinion. And that’s why you have the ability to choose both in the food options under each category.

Thank you for your time today. If you feel your nutrition is the missing link, then check out Meal Plans 101 to find out just how easy it is to get your nutrition on track. Don’t leave your nutrition to chance or else you may very well be wasting all that hard work you put in at the gym.

Exclusive Meal Plans 101 Teleseminar

Jayson Hunter interviews Dr. Chris Mohr on the barriers and solutions to meal planning. Meal planning can be overwhelming to most people when they don't know the best starting point for themselves. This teleseminar clears the cloud to bring you starter information so you can follow through and meet with success just by doing and avoiding all the good and bad little things that count. At the end of the teleseminar you will appreciate that the 'little' things are the ones that will make or break your health in the long run.

Through this session, you find answers for these topics:

* What are the stumbling blogs that people have when it comes to meal planning?

* The necessary tools and guidelines to get equipped with for meal planning, and how to get started.

* How to measure results and progress of your meal planning program and body statistics.

* How to resist temptation in the form of mindless eating and "a few more 'harmless' bites".

* The general confusion or lack of understanding about 'calories'.

* How to relate calories with the amount of what you are eating through a simplified "exchange system" method.

* What type of food should you exclude and include in your meal plans?

* How to make smarter choices when nutrition books out there are giving conflicting information?

* Top 3 steps to start off successfully in meal planning.



Hope you enjoy what Dr. Mohr is going to reveal and there's a lot more information coming within the next few weeks for your benefit. In the audio, Dr. Mohr mentioned a nutrition software he created for counting calories so you can plan your meals the right way. Find out how Meal Plans 101 can get your nutrition on track.

Practical Fat Loss Nutrition Interview with Dr. Chris Mohr, Part 4

Dr. Chris Mohr, the creator of Meal Plans 101, wrapped up this fat loss nutrition information packed interview series with some outstanding advice to help you achieve your dream body through optimal nutrition.

In part 4 of our interview you will learn what a "Super Food" is as well as some of the top "Super Foods" that Chris recommends.

Chris also sheds some light on the issue of toxins and pesticides being used on our fruits and vegetables, and the problem with mercury and other toxins in our fish and other food supplies.

Chris wrapped up the interview with a topic that hits close to home with many women and that is sugar cravings. Chris provides some great alternatives when you absolutely must get some sugar in your body.



I hope that you enjoyed all 4 parts of the interview with Dr. Chris Mohr. I highly recommend that you take some time to visit his website Meal Plans 101 and learn more about how Chris can help you get your nutrition program straightened out, all without over complicating things.

Have yourself a totally amazing day and get out there and live the Unstoppable lifestyle that you deserve!

Practical Fat Loss Nutrition Interview with Dr. Chris Mohr, Part 3

Welcome back to Part 3 of the fat loss nutrition information packed interview with Dr. Chris Mohr, the creator of Meal Plans 101.

In this audio you will learn the significant importance of recording and tracking what you eat. Dr. Chris Mohr offers some very convincing arguements as to why you must begin to apply this simple and highly effective strategy.

Chris also goes into a bit of detail about how Meal Plans 101 really makes it easy for us to know what we should be eating, how much of it we should consume, and it records it all for us.



Enjoy this top-notch nutrition information!

Practical Fat Loss Nutrition Interview with Dr. Chris Mohr, Part 2

This is part 2 of the information packed interview with Dr. Chris Mohr.

In this interview you will learn how the majority of people are overcomplicating things when it comes to their nutrition program and what you can do to simplify things.

You will also learn some practical tips on how to eat healthy even when you have a busy lifestyle. It’s not always easy eating 5 to 6 healthy meals each day when you are constantly on the go. Listen to the great recomendations that Chris has to offer.



Enjoy part 2 of the interview. Be sure to listen to all 4 parts and read the articles that I’ve included on the blog that were written by Chris.

And of course take some time to view Dr. Chris Mohr’s website: Meal Plans 101

Practical Fat Loss Nutrition Interview with Dr. Chris Mohr, Part I

Dr. Chris Mohr delivered some seriously incredible fat loss nutrition information throughout this interview that’s practical and takes all the guess work out of your diet program.

Here’s what you will learn in part 1 of the interview with Dr. Chris Mohr:

If you’ve been following a low calorie fad diet while trying to lose weight, has it screwed up your metabolism?

Is it possible to increase your metabolism after screwing it up on starvation diets?

What’s the best way to transition into a healthier nutrition program?

Be sure to listen to all 4 parts of this interview series. Chris shares top notch information that you can begin to implement immediately and watch how it changes your body.



To learn more about Dr. Chris Mohr’s program, please visit Meal Plans 101.

15 Rules For Fat Loss

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

2. Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.

3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.

4. Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.

5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.

6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Recommend eating 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats.

10. If you want to start building habits then you need to follow a plan. Habits are formed by repetitively following a prescribed plan. Therefore map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and you won’t even notice it. How do you think bad habits are formed? By repetitively doing something over and over again.

11. Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds (or flax meal), green tea, and various beans. These are just some of the “Superfoods” who should be incorporating into your daily meal plans.

12. Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

13. EXERCISE! You can lose weight by just following a nutrition plan on its own but very few succeed at it and it takes much longer than when you eat properly as well as exercise. I am not talking about just getting on a treadmill for 30 minutes every other day. Though you can lose weight this way it is not the most efficient use of your time nor maximizing the ability to burn calories. The most effective way to lose fat is by strength training or some type of interval training utilizing strength training and cardiovascular exercises. A properly designed program can burn more overall calories in 20 minutes than 20 minutes on a treadmill. Also, the X factor in all this is that you will burn more calories per minute hours after you finished strength training because of the EPOC effect. Static exercise on a treadmill doesn’t produce this X factor.

14. Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in the food and or exercise journal.

15. Follow the 90% rule. If you can follow your plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000's of individuals in achieving their ideal body and has been published in numerous magazines. He is also co-creator of Meal Plans 101 nutrition software.