Exercise your self-control with the help of experts

Exercise your self-control with the help of experts

Do you burn tons of calories at the gym only to gain them all back again? If the kitchen is your downfall, schedule a personal training session with Crownsville, Maryland’s fitness guru. At Body In Motion Fitness, we promote healthy lifestyle choices. We won’t just encourage you at the gym – we’ll encourage you at home, too.

Important Note:

Important Note:

To maintain weight- the chart above shows you your recommended daily calorie limit. It's based on your activity level and age.

To lose weight - experts recommend about 1 pound a week -- reduce total calories in the chart by 500 a day.

To gain weight- increase your calories 500 per day for each pound you want to gain per week.

Avoid the weekend weight gain

Start your day out right. "Eat a healthy breakfast on the weekend, when you have more time," says Susan Moores, RD, a spokeswoman for the American Dietetic Association. "You usually eat less during the day if you start with a healthy breakfast, and you get some good nutrition."

Don't go hungry to "save up" for a big dinner out. "Saving yourself backfires -- you usually end up eating way more than you would have if you ate normally throughout the day," says Moores. "Have a little bite to eat before you go out to take the edge off your hunger, and then simply enjoy good food when you go out."

Savor the experience of dining out. "Allow yourself to enjoy good food and savor it, rather than overindulge in it," says Moores. "People forget what the whole eating experience is about -- sitting with friends, enjoying your time together, and relaxing."

Eat slowly. "It takes 15-20 minutes for your brain to signal your stomach that it's full, so take your time," Moores explains. "Whether you're at a party or eating out on the weekend, remember to slow down when you're eating."

Start with soup. "Take your time when you order at a restaurant, and start with soup," says Moores. "Then, have the waiter come back so you can order an entrée -- you'll order much less than if you ordered all at once."

Halve your restaurant entrees. "Splitting an entree with a friend is a great way to make a significant cut in calories on the weekend," says Moores.

Don't skip dessert; share it. "Make it special," says Moores. "Choose something that is really delightful to you and split it with a friend. Keep an eye out for portion sizes, and if the dessert you want is huge, ask the waiter to slice it thin or split it with the table -- but I'm all for dessert."

Avoid overdoing it with alcohol. "If you can cut out one or two drinks per day on the weekend, that will save you 100 to 150-plus calories," says Moores. And, she explains, people who drink more tend to eat more as well. So drink alcohol with caution, if at all.

Remember your waistline. "Wear a tighter pair of pants when you go out on the weekend," says Moores. "Wear something that's not uncomfortable but that reminds you there are limits to what you should eat."

Find a substitute for soda. "Use water to satisfy thirst, rather than soda, which many people drink more of on the weekends," says Bryant. "Not only are they consuming a tremendous amount of calories, but soda is high in fructose, which stimulates the appetite."

This was a great article from WebMD- nutrition


  1. Forage more: Forget the old three squares and mindless snacking—in most clean diets you’ll eat five or six healthy, well-planned meals each day. This keeps your metabolism consistently fueled throughout the day by preventing your blood sugar from dipping, so you avoid that 3 p.m. energy lag. A nutritious breakfast of an egg-white omelet and whole-grain toast might be followed with a late-morning snack of a Greek yogurt and some fruit and nuts.
  2. Drink Up: Plan to drink a minimum of about 2 liters or eight 8-ounce glasses of fluid each day. Try giving your water a little flavor by adding fresh lemon, cucumber, or orange slices. You'll benefit in so many ways from drinking water throughout the day.
  3. Plan for Success: Plan out what you are going to eat at every meal, and prep your foods ahead of time. Pick a day of the week when you have time to prepare most, if not all, of your meals for the upcoming week. 
  4. Be a Label Detective: Most clean foods are in their natural state, with few or no additives. 
  5. Don’t Be a Dining Downer: Just because you've decided to make a change in your eating habits doesn’t mean your friends and family will follow suit.
  6. Remember, It's Ok to Go Off Your Plan On Occasion. One of the benefits of eating clean on a regular basis is being able to indulge in a food that's not so "clean" once in a while. 

-Muscle &Fitness Hers

Great proteins for weight loss

  • Spinach
  • Artichokes
  • Wild Salmon
  • Greek yogurt
  • Turkey
  • Chicken


Some of the smoothies that you'll find in the refrigerated aisle or at fast-food restaurants may say they're "all natural" and contain real fruit, but they’re often loaded with extra sugar (some with more than 100 grams of the sweet stuff!).

  1. The trap: Premade smoothies
    Clean it up: Make your own smoothie with fresh fruit, plain fat-free yogurt or a vanilla protein powder, and ice.
  2. The trap: Energy or breakfast bars
    They seem like a healthy way to start your day, but bars are often created with processed ingredients like high-fructose corn syrup, maltodextrin (a filler), sugar, partially hydrogenated oils, and more.

    Clean it up: Look for bars where whey protein, nuts, seeds, and oats are the primary ingredients.
  3. The trap: Sports drinks
    Packed with sugar, artificial colors, dyes, and other additives, these so-called performance drinks may be marketed to help you power through your workouts but can ultimately hamper your results.

    Clean it up: Add branched-chain amino acid powder to water—it’ll help aid recovery after a workout and stave off hunger in between meals.
  4. The trap: Flavored yogurt
    Often laden with sugar (up to 24 grams in a 6-ounce serving) and processed ingredients, it's not quite the health-food fare it seems to be.

    Clean it up: Choose fat-free plain yogurt and add your own fresh fruit to sweeten it while providing added nutrients.
  5. The trap: Diet soda or other sugar-free beverages
    Yes, they're zero-calorie, but according to several studies, the artificial ingredients can compromise your diet efforts by actually leading you to overeat.

    Clean it up: Drink water (plain or carbonated) with slices of fresh fruit for natural flavor.
-Muscle & Fitness Hers