Here are ten steps that you can follow to lose weight, keep it off, and explode your energy levels.

1. Eat in a calm and relaxed atmosphere. Be very thankful for the food you are given to eat. In most cases something that was living was sacrificed so you could eat. Taste and enjoy every bite you take.

2. Don’t over-eat. Only eat until you are 80% full. You will notice that about ten minutes later you will feel full.

There is a slight time delay between eating the food and your body registering itself as full. That is usually why you feel tired weighted down after eating everything on your plate at a restaurant.

Your brain and taste buds are satisfied, but your body has to pay the price. Once you get used to this you should also see an increase in energy levels because the body is getting the right amount of food.

3. Chew all of your food thoroughly. You also should limit how much you chew gum, it stimulates your digestive juices unnecessarily.

4. Drink at least 8 cups of purified water every day. You should drink water between meals only. I know it may seem crazy that I have to mention this, but: soda, juice, and coffee are not water.

I have had many of my clients tell me that they don’t need water because the drinks I just listed usually have water within the ingredients. Every time I respond, “are you kidding me!”

5. Do not consume large amounts of liquid right before, during, or after any meal. This diluted your digestive juices. That also goes for frozen drinks with meals because they freeze digestive enzyme cells, which interrupts the digestive process.

6. Do not eat fruit and meat together. This can give you an upset stomach.

7. Allow your digestive system some rest time. This means that you should try not to eat within at least two hours of your bedtime. Your body requires a fasting period (not eating) of usually ten to twelve hours in order to cleanse and rejuvenate itself properly. Try it, you will wake up with more energy.

8. Include raw(uncooked) vegetables with each meal, that way you provide your body with enzymes that break down the food particles you eat.

9. Please choose healthy food choices. The above recommendations will do little to no good if you eat a lot of fast food, and other junk food. Remember you are as healthy as what you put into your body.

10. Eat spicy! It helps cleanse the body and it increases your metabolism. Pay attention next time you eat something spicy, as long as you don’t eat too much food, you should feel a lot of energy afterward.

I am not asking you to burn your tongue off or go into convulsions, but you should eat as much spicy food as you can tolerate. If it does get to hot, drink milk or something creamy, not water. Water makes the burn worse.

I have followed these healthy eating habits for the past two years and have been able to lose weight, keep it off, my energy levels have sky-rocketed (now I want to exercise every day instead of forcing myself), and my mind is clearer. Follow these same rules and you should see the same results!

When it comes down to losing weight or keeping weight off, healthy eating habits are key. We can spend hours upon hours exercising, but if our diet is poor we will still gain weight. That is why healthy eating habits are absolutely crucial. Learning these habits early on in life will help us lead a healthy lifestyle. A healthy diet equals an improvement in energy, proper nutrition for the body, and the right stimulation for the mind. Here are a few steps to improve your health through proper nutrition.

Step number one is “eating a healthy breakfast.” I’m sure everyone has heard that “breakfast is the most important meal of the day.” This is a fact. Breakfast provides you with the proper nutrition and energy for the day. If you chose to skip this morning meal you will most likely overeat during lunch due to starvation or you will end up snacking most of the morning. The second healthy eating habit is the “consumption of 5 small meals throughout the day.” When it comes down to food, portion control is key. Eating small meals throughout the day equals less chance for snacking and an improvement in digestion. When you eat large meals, you body has to work extra hard to digest the excess food. Small meals mean quick digestion and fewer calories stored.

Another healthy eating habit is “staying away from sugar.” This idea needs no further explanation. Instead of consuming sugar and calorie laden foods you should “incorporate more fiber into your diet.” Fruit and vegetables are rich in fiber and they can also satisfy your sweet tooth when needed. It is also wise to include fiber into every meal as it will help you feel full for longer periods of time. These are 4 healthy eating habits that everyone should follow.

When it comes to being healthy there are many things that we have to take into account. First we have to have the desire to be healthy. Those who don’t care will not try and will be at risk for many diseases. Those who want to be healthy and want their children to be healthy will have a good exercise routine and healthy eating habits.

Eating the right foods, eating too much, or not eating enough can affect our health. You need to be able to choose the right types of foods that will improve the way you feel. In order to do this you need to know exactly what foods can hurt your body and what can boost its wellness.

It is important that we maintain a balanced diet by eating enough calories. This doesn’t mean that you should go overboard and it too many. The average amount of calories that a person should consume everyday is 2,000. However, this all depends on your age, height, weight, exercise routine, and sex. To get a more accurate number ask your physician.

You need to make sure that you don’t overeat. This is especially true when you are eating something that is high in calories. Restaurants have begun to serve larger portions that are – in reality – too much for most people. Try eating only half of what you order or split it with a friend.

Eat enough vegetables, grains, fruits, and legumes. These foods are high in complex carbs, vitamins, fiber, and minerals. They are also free of cholesterol and low in fat. The best kinds to get are the fresh ones.

I know that sugar is something that most of us crave every day as well as something salty. Did you know that once 12ounce can of soda is 160 calories and can increase your weight by 16 pounds? Pretty scary huh? Stay away from them as much as possible. Instead drink water.

Snacking is normal and is encouraged. Eating moderate and healthy snacks keeps our brains working and our metabolism running. Just remember to stick to healthy snacks that are good for us. Fruits and vegetables are the best things you can snack on throughout the day.

It’s time to get our butts off the couch and away from the video games. The reason you are always feeling so sluggish is because you are not exercising enough or at all. Having more energy and a healthy exercise routine can decrease your risk for diseases and it will make you feel great.

Given the way food is presented to us today in the media, in the stores, and driving down the street, it is incredibly easy to fall into nutritional patterns that can only be described as unhealthy; and, that’s if you’re feeling generous. Let’s face it, the manufacturers don’t add all the salt and fat just to make us need to spend money on gym memberships; they do it because it makes the food taste good. This means that, once started, it can seem impossible to develop healthy eating habits, but that isn’t true.

Not that switching from a daily diet of double cheeseburgers is necessarily easy, but it can be done. Especially with the right products and support.

Research shows that it only takes three weeks to establish a habit. If that seems like a lot of time to try and be healthy without giving in to your junk food cravings, pretend that it’s a term paper or a report you have due in three weeks. Think about how fast the time passes when you have only three weeks. It goes by before you realize it and leaves you scrambling to do all your research and writing in one night.

It’s even easier to develop healthy eating habits if you have solid access to convenient and tasty substitutes for the high fat, salt and calorie foods you’ve been dependent upon. Not to mention that once your system has gotten over the shock of taking in foods and snacks that are actually good for you, you will start feeling better, which will make maintaining the new habit that much easier.

Nor do healthy eating habits mean that you have to give up the ease offered by fast food. You can find products online that have everything you need to change your lifestyle, and have them shipped to your home; so, you can save even more time, especially considering how many hours you’ve whiled away behind 16 cars at the drive-thru.

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What are healthy eating habits?  Eating habits define how, when and what types of foods we eat.  Healthy eating habits incorporate proper nutrition that feed your body the right combination of macronutrients; one that incorporates low fat and high quality proteins.  Healthy eating habits can help prevent disease and obesity as we get older.

Why do we need nutrition?  Nutrition is needed to supply our bodies with life sustaining nutrients.  First we take in the food that contains the nutrients.  Then your body begins to break down the food.  Lastly the body sends the nutrients through the bloodstream to all of the various tissues that need them.  Since it is through nutrition that we supply our bodies with life-sustaining nutrients it makes sense that those nutrients should be from healthy foods.

How do healthy eating habits benefit us?  Developing sound nutritional practices, especially at a young age will help you grow and it improves your concentration.  Eating the right foods helps prevent illness and childhood diseases.  It can also prevent developing health problems as an adult as well.  

How to eat healthy food?  Here are some simple guidelines to follow:

1.  Eat a variety of whole grains daily

2.  Eat a variety of fruits and vegetables daily

3.  Eat healthy fats (monounsaturated) and avoid foods with saturated fat

4.  Consume beverages that contain less sugar than other brands.

5.  Reduce the amount of sodium (salt) in your diet.  

If you follow these simple guidelines you will be eating better than you are now and you will be providing your body with much needed nutrients that will keep you healthy for a long time to come.