Plans to print

7 Steps to Guarantee Weight Loss.
Print this Diet Plan and put on refrigerator door.

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Don’t eat late at night.
Don’t skip meals.
Don’t skip breakfast.
Don’t take seconds.

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Try your burger with just lettuce, tomato, and onion.
Try brown rice or whole-wheat pasta.
Try a green salad instead of fries.
Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
Try a main dish salad for lunch. Go light on the salad dressing.
Try eating at least 2 vegetables with dinner.

———–What to drink?———–

Use fat free milk over whole milk.
Drink water before a meal.
Drink diet soda.
Consume alcoholic beverages in moderation, if at all.
Order your latte or hot chocolate with fat-free (skim) milk.
Drink water or club soda—zest it up with a wedge of lemon or lime.

———–What to eat and how?—

Eat leaner red meat & poultry.
Eat half your dessert.
Eat off smaller plates.
More carrots, less cake.
Eat more celery sticks.
Try your burger with just lettuce, tomato, and onion.
Share an entree with a friend.
Before going back for seconds, wait 10 or 10 minutes. You might not want seconds after all.
Snack on fruits and vegetables.
When eating out, choose a small or medium portion.
If main dishes are too big, choose an appetizer or a side dish instead.
Ask for salad dressing “on the side”.
Try a green salad instead of fries.
Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
Eat sweet foods in small amounts.
Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
Try a new fruit or vegetable (ever had jicama, plantain, bok, choy, starfruit, or papaya?)
The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate.
Eat before grocery shopping.
Top your favorite cereal with apples or bananas.
Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
Get a whole grain head start with oatmeal or whole grain cereal in the morning.
Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they’re always on hand.
Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.
Toss salad with salad olive oil and flavored vinegar.
Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
Don’t sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.
Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
dd lettuce, tomato, onion, and cucumber to sandwiches.
Try eating at least 2 vegetables with dinner.