Tracy Weight Loss

breakfast - fruit, yogurt, milk, two scoops protein powder in blender (protein smoothie) or oatmeal with fruit in it

snack btwn bfast and lunch - fruit (apple, pear, grapes, whatev.) with a nonfat cream cheese dip or peanut butter is even better

lunch - sandwich on whole wheat/grain bread w/ no condiments with a side of soy/baked/wheat chips or even a salad w/ no dressing (you dont have to have the same thing every day - look online for other healthy lunch choices)

snack btwn lunch and din. - almonds, low-sugar yogurt w/ granola, trail mix (not a lot of marshmallows or choc. chips - mostly nuts and raisins and dried fruits), etc. (again, look online)

dinner - whole wheat pasta with sauce and veggies, lean meats like chicken (grilled is always better), grilled shrimp or other fish (tip - always have a salad BEFORE dinner so you fill up on veggies and less carbs and stuff)

dessert - fruit (healthy and sweet) or a little bit of DARK chocolate (darker = healthier)

EXERCISE- (tip - drinking cool water while you exercise helps reduce soreness and builds muscle)
- rent dance videos (like zumba) from the library to do with a friend
- rent Pilates and/or yoga videos
- every time you get the mail, walk around the block once
- find bike trails close to home to check out
- sign up for a 5K to run with a friend
- become a dog walker - lots of running and walking (you also get some extra $)
- do some sit-ups/push-ups/planks whenever there are commercials in a TV show (switch up the routine so its not boring)

healthy tips -
- when you go to a party, eat before you go so you dont fill up on junk and ruin all your hard work
- if you want a soda taste but not soda, mix seltzer with a splash of 100% fruit juice
- switch to nonfat/skim milk and whole grain/wheat bread
- watch your fat intake
- get at least 8 hrs of sleep per night and stick to a schedule - it will make you feel more awake (go to bed at 10 every night and wake up at 7 instead of going to bed at 1am and waking up at 10)

hope i helped and best of luck!! have a great summer and get fit! :]