JJ Nitro

Pitfall #1: Soda/pop and other convenience store drinks. Hugeamounts of sugar = empty calories. They cause a spike in blood sugar thatis followed by a crash. That crash makes you want to eat again, so an ugly cycle is begun.

Solution #1: The best solution is to not drink any soda or any drinkthat has high fructose corn syrup. Drink 100% juice once a

day, then just learn to love water. Having said that,many people are more successful switching to a diet drink, especially when

they are hooked on caffeine.  Go diet if it means you'll stick to it. You can easily save150 to as much as 800 calories or more

depending on your consumption. That might equal a weightloss of a few pounds a month.

Pitfall #2: Fast food. It is designed - engineered even - to tastegood so it will sell well. If you are serious about losing weight

you simply cannot afford to eat fast food. Besides theterrible effects of high amounts of fat on your cardiovascular system, fast food is simply loaded with calories.  And they tie soda into “value meals”easily adding several hundred calories to a meal.

Solution #2: Eliminate fast food, or at least cut down to no morethan 2 or 3 times per month. Pack a lunch from home with whole fruits and vegetables.  If your schedule demands you eat out for lunch, think itthrough. Grilled chicken instead of fried. No french fries. No soda, or at least go diet. Have aSubway sandwich with a whole grain bread without mayo or other fatty dressing. Speaking of dressings, don’t fall into thetrap of getting a salad from a fast food restaurant. Once you add dressing to a McDonalds chicken salad you are consuming hundreds ofcalories more than you think.

Pitfall #3: Snacks. Cookies, crackers, and candy bars are almostalways within reach in vending machines, corner stores, and the checkout isle.

Solution #3:  It isnatural to need a snack during the day. Your body needs fuel. There are two keythings to remember here:

natural sugar and fiber are good. A high sugar meal orsnack - such as a soda or candy bar - will cause a blood sugar spike

followed by a drop followed by new hunger. Have a Kashigranola bar or other whole grain bar. Apples, oranges, carrots, and other whole fruits and vegetables provide fuel and fiberthat helps keep you full. Nuts can also provide a filling snack with lots of protein. Also consider high fiber crackers.  Never - ever - turn to a candy bar as asnack. Snickers may satisfy, and the Kit-Kat

crunch may sound tempting, but they contain a lot ofunhealthy fat, far too much sugar (remember the “spike then drop = new hunger” problem), and are just empty calories.

Pitfall #4: Dine-in restaurants. Buttery sauces, large portions,buffets, mixed drinks and other alcoholic beverages, can all lead

to a 2,000-3,000 calorie meal... more than you need inan entire day.

Solution #4: After a busy day or hectic week it is relaxing to enjoya nice dinner at a comfortable restaurant. This can be a very acceptable part of a healthy lifestyle. Keep youralcohol consumption to a minimum, or eliminate it altogether. If you arevisiting a buffet, get a plate and fill it once, as if you weregetting a regular meal. No need to sample every dessert. If you don’t feel you’re getting yourmoney’s worth if you don’t make several trips to the buffet just stop going to buffets!  Also, eat slowly and enjoy your meal -your body needs a little time to feel full. Eating quickly stuffs your bellybefore your brain can tell you to stop.