Take inventory of what is in your cupboards and pantry. What foods are you feeding your body? Write down everything that you are presently eating as a regular part of your diet.

1. Begin replacing high calorie foods with ones that are lower in calories. For example, drink fat-free milk instead of whole milk and water with a twist of lemon rather than high calorie, high sugar content, soft drinks. Eat an extra spoonful of vegetables at dinner instead of another slice of meat. Choose sliced fresh fruit for snacks instead of chips. Little changes like these make a big difference in your caloric intake.

2. Serve smaller portions. Resist the urge to fill your plate from rim to rim. Serve up slightly less than what you think you’ll eat. You can always have seconds, if you are still hungry.

3. Never eat from a container or bag. You need to see what you are eating in order to get a sense of how much you’re eating. Seeing food on a plate or in a bowl is much more appetizing and easier for you to realize when you’re full and satisfied.

4. Be sure to check food labels for the serving size and number of calories per serving.

5. Stop eating as soon as you feel full. Don’t take another bit past that full feeling. Remember, your next meal is only a few hours away.
If you enjoy counting calories, a fitness journal is a great place to calculate the number of calories that you eat at each meal. Be sure to include all the condiments, snacks and drinks that you have throughout the day, too. Stay tuned for additional posts about how keeping a journal can be your key to successful weight loss. Fitness4Her, a diet and exercise program developed exclusively for women shares all the secrets of losing weight, gaining weight and looking your very best.

Foods that contain calories are the main sources of energy for your body. Carbohydrates, fats and proteins are the types of nutrients that your body needs for energy. The calories you eat are either converted to physical energy or stored within your body as fat. It all depends on how active you are and how many calories that you burn versus the number of calories that you eat. If you eat more calories than you burn, you gain weight.

Cutting calories doesn’t have to be difficult. In fact, it might be as simple as swapping certain foods or trimming the size of your servings. You would be surprised at how much weight can be lost by cutting out those soft drinks or trading the giant latte for a regular sized coffee.

However, cutting calories isn’t the only way to make eating healthier. A diet that restricts calories may not be the best diet for your needs. It’s important that your diet be something that you can live with and that will sustain your body for living. You must make sure that any diet includes the necessary nutrients needed.

Now, unlike many of the other diets, my Fitness4Her diet is not primarily about calorie counting, but more what you eat and how much you consume. I believe portion control is a major factor in controlling your weight and I believe that eating a well balanced diet is important to a woman’s health and fitness.

Dieting is not a fad; it is a way of life. Stop counting calories and start eating healthy for the rest of your life, beginning today. A diet and exercise program designed exclusively for women, Fitness4Her will help you get started.

How many times have you started a diet, only to have it fail? Some of us even lose weight for a while but then “fall off the wagon” and retreat to our old ways. It’s hard to break free of former habits and adapt to a new way of thinking. But that’s exactly what it takes to successfully lose weight. It requires a conspiracy of the mind and body. Your old way of doing things must change, you can’t indulge in sugary foods and fat-laden comfort foods if you really want to make a permanent change in your weight.

Now that’s not saying that you can’t have a treat every now and then, but if your past eating ways have included a milk shake every day, you know that type of eating behavior has got to change. You may have to gradually taper back from eating sugary or fatty foods. But by making a decision each and every day to cut back or cut out certain foods, you are positioning yourself for success.

Actively thinking about the choices that you make engages your mind to take ownership of this whole concept of dieting. This is the only way that you can succeed. The way that you think about dieting and exercising, whether you approach it with trepidation or with enthusiasm, can be real factors that determine your success.

Planning your daily or weekly foods will keep the connection between mind and body. Impulse foods can wreck your diet plan in just a few meals. Eating 5 to 6 smaller meals every day will ensure that you are never hungry and will keep you from making choices based on your sugar level or hormone fluctuation.

If you are really serious about your diet, consider keeping a journal of your daily foods and exercise. It has been proven that people who write everything they eat, drink and all of their daily activities in a journal have a greater chance of success than those who do not. It’s a great way to stay accountable to yourself and after all that’s what dieting is all about.

Protein is an essential nutrient that builds lean, healthy muscle, beautiful skin, lustrous hair, as well as vital internal organs. Consisting of chains of amino acid, including the essential amino acids, which we depend on our diet to supply, as our bodies do not produce these essential amino acids. Without sufficient protein, our bodies won’t be able to work as well as they should. For example, a compromised immune system can result from a deficiency in protein. However, most of our protein sources are also high in fat so finding the right balance and eating enough protein for a healthy body can sometimes be challenging.

Reaching the recommended daily allowance for your body doesn’t require a lot of food. But, if you do want to indulge on protein, choose foods derived from plants, such as peanuts and tofu, rather than animal products, such as cheese and meat that are higher in fat content. Remember that portion control is always the key to healthy eating, even when you’re eating your favorite foods.

Below are some common foods and the amount of protein contained in each depending on the serving size. The amount of protein you need daily depends on your age, gender, weight and level of activity.

1 cup skim milk = 8 grams

1 egg = 6 grams

½ cup cottage cheese = 14 grams

1 slice bacon = 21 grams

1 oz of peanuts = 7 grams

6 oz of tofu = 12 grams

3 oz of sirloin steak = 26 grams

¼ lb hamburger patty = 28 grams

1 oz American cheese = 6 grams

Perhaps that is why beautiful hair is such an attractive feature. When a woman is mal-nourished, her hair suffers in appearance. The texture, volume and shine, are all related to the health of the hair, which in turn is dependent on the health of that particular woman. In other words, what you eat, your diet—makes a big difference in the health of your hair.

To make things simpler, I have made a list of five foods to eat for healthy hair. Of course, this is just a short list, as many foods attribute to the health of your hair. However, the foods listed are also good for other cells in the body and should be incorporated into your diet on a regular basis.

Foods Rich In Omega-3 Fatty Acids
Polyunsaturated, omega-3 fatty acids are healthy fats that can help to prevent lots of medical conditions, including heart disease, breathing problems, such as asthma, depression and rheumatoid arthritis. Omega-3 fatty acids promote healthy cell growth and protect against free radicals that cause cancer and other diseases. Below are a list of excellent to very good sources of omega-3’s.
Salmon
Cod Liver Oil
Flaxseeds
Walnuts
Sardines
Cauliflower
Oregano
Cabbage
Shrimp

Dark Green, Leafy Vegetables
You know how your mom told you to eat your veggies in order to be pretty? Well she wasn’t just making that stuff up! Eating vegetables with high contents of iron is one of the best ways to take care of your hair and nails. That’s because iron is such an important part of a woman’s diet. We need iron for energy and cell growth and when we don’t get enough iron it shows. The dangerous part is that by the time it shows in our hair and nails, our body is suffering from a lack of needed iron for all the other important functions of our feminine bodies. Below are some great examples of iron-rich leafy green vegetables that are low in saturated fat and full of vitamins and nutrients.
Broccoli
Kale
Spinach
Turnip Greens
Collard Greens

Protein-Rich Foods
I can’t stress this factor enough. Protein is the building block of every cell in the human body. It is vitally important to a woman’s health to eat protein at every meal. Not only will it give you beautiful hair, but every part of your body will benefit from eating protein-rich foods. Of course, with protein, saturated fats become an issue. But there are many low-fat food choices that supply plenty of protein without overloading your diet with these bad fats. Below are some selections to choose from. Remember, to keep calories and fats under control, cook these foods with a minimum amount of added fat, choosing instead a monounsaturated fat such as olive oil, which carries a wealth of health benefits on its own.
Beef
Chicken
Shrimp
Fish
Turkey
Pork Tenderloin
Avocado

It starts with understanding a little bit about how your body metabolizes calories into energy. It’s important to consume enough calories so that your body can function properly but you will need to pay attention to how much you are eating versus the amount of calories that you are burning. In other words, if you are very active you may need to consume more than someone who is sedentary. Of course, other factors such as height and bone structure need to be taken into consideration too.

I have found that the best way to control your weight through diet is to eat healthy meals throughout the day. Five to six small meals, rather than the traditional three large meals per day, will keep you from overeating and will supply you with the energy you need to keep going all day.

If you have a problem with feeling stuffed and bloated after a meal, perhaps the reason is because you are eating too much for your metabolism. However, if you take that same meal and divide it in half, you will still satisfy your hunger without overeating. For example, eat only half of a sandwich at lunch and save the other half to eat two hours later for a snack. This not only prevents that overstuffed feeling but keeps you from snacking on fatty or sugary foods when you get hungry in the afternoon.

You see, a couple of hours after a meal, your blood sugar levels will begin to drop. This will trigger your hunger and you will begin to crave something sweet to give you energy. If instead, you have a snack already available, you can eat something healthy and bring your sugar levels up safely without pigging out on high fructose, or sodium soaked fast foods.

The best way to maintain your weight is to choose healthy foods, low in saturated fat, sodium, sugar and cholesterol. Eat some protein at every meal and eat often. But just don’t allow yourself to overeat. If you’ve just got to have some dessert, share it with a friend or your significant other, or take home a piece of pie or cake to snack on later. When those cravings start up a few hours after the meal, you will be ready to conquer them with smart choices and healthier foods.

Some foods can help you to lose weight when following an effective women’s fitness diet and exercise program. Below are just a few great choices when it comes to eating to lose weight.

Berries
Full of antioxidants, fiber and low in saturated fat, berries are a very good choice for a snack or to complement a meal, they also make great toppings for desserts like fat-free yogurt. Strawberries, raspberries, blue berries, and black berries are all delicious choices. If you are trying to lose weight, avoid adding extra sugar.

Beans
An excellent source of fiber and protein, beans are one of the best foods to help you lose weight. Green beans, Kidney beans, Northern beans, Lima beans and Black beans are readily available at just about any grocery store.

Fresh Fish
Fish is low in saturated fat and full of omega 3s. Also, low in calories, a diet rich in fresh fish will help you to lose weight without the discomfort of a restricted diet.

Low Fat or Fat Free Milk
Calcium helps to break down fat from the other foods that you eat. Stick to a low-fat or fat-free choice to keep from adding fat back in. One glass a day can help to cut fat and lower cortisol levels that lead to belly fat.

Nuts
Almonds, cashews, walnuts and pecans are excellent for snacks or for adding to a favorite dish. They help to curb hunger and satisfy cravings. Avoid salted nuts.

Oatmeal
This delectable dish is full of fiber and helps to stave off hunger. Steer clear of the sugary sweet varieties and sweeten with bananas or apples. Add nuts for some protein and you’ve got a healthy, tasty breakfast or morning snack.

Olive Oil
Choose the Extra Virgin variety, because it comes from the first pressing, is less processed and offers the most health benefits.

Poultry
Turkey and chicken are both delicious and low in saturated fat. Great sources of protein, both are versatile enough to be eaten several times a week. To cut down on fat, remove skin before eating.

Protein Powders
These are good for curbing the appetite and providing amino acids that burn up belly fat. Mix with fat-free or low-fat yogurt, milk and a half of a banana for a tasty and refreshing smoothie shake.

Spinach
This green leafy vegetable is full of fiber and iron. Exceptionally good for women, spinach is low in saturated fat and calories. It can be cooked or eaten raw in salads. Just add tomatoes and red onion slices and you’ll have a snack that is delicious any time of the day.

The plating of the food is almost as important as the taste. Perception is the key to portion control when eating a fine meal. A trick-of-the-trade in the restaurant business is to use glasses and plates that show off the food, so that customers perceive a higher value. The same proves true when you are serving food at home. The prettier the presentation, the more satisfied we tend to be with the meal.

The mind plays such a critical part in portion control, thus playing a major role in weight control. Brain activity signals the release of hormones that stimulate appetite and also leave your stomach with that feeling of satisfaction. When you can see, smell, hear and properly taste your food, your mind becomes as satisfied with the meal as your tummy, making it easy to stop eating.

If you have ever eaten a meal from a bag, take-out or frozen food container have you found the tendency to overeat? Many times, food eaten in this way is so dissatisfying that we don’t finish the meal. Then 30 minutes to an hour later, we find that we are still hungry. Much of that is because our mind is not satisfied with what and how we ate our last meal. The brain is a powerful tool when it comes to eating and dieting.

We all know how big a role the brain plays in coming to terms with losing weight. Most of us have experienced times when we wanted to change something, but it was only when we were really ready, when our mind was really set upon change that we were able to move forward. Dieting, weight loss and women’s fitness really is dependent on the mind.

So indulge your mind, by following this simple little rule. Take your food out of the bag, dress up a little plate and feed your brain right along with your tummy. You’ll enjoy your meal, nourish your body and satisfy your brain all at the same time. This is a great way to multi-task when you are a busy woman.

Portion Control means Weight Control
The way to enjoy dieting is to adopt the proven philosophy of portion control. Eat the foods that you love, but in moderation. If you love chocolate, eat a small piece every day. A sweet morsel of dessert can actually help to curb your appetite, by sending a signal to the brain that the meal is officially over. Dark chocolate is an excellent choice since it is loaded with antioxidants and can aid in digestion. Look for chocolate that is 60% or higher in dark cocoa for the better benefits.

Good to the Last Bite
Learn to savor and enjoy every bite of your food. Never rush through a meal. Now, I know women in particular lead such busy lives that they constantly feel as if they have no time for themselves, not even enough time to enjoy their food. However, gobbling down a meal almost certainly counteracts the benefits of healthy eating.

Instead of eating 3 large meals a day that require more time to eat, I suggest eating 5 smaller meals every day and taking the time to enjoy each one. If you know that you will be on the go, prepare healthy snacks to take with you so you can recharge your resources throughout the day. If possible, set aside time to sit down and enjoy every morsel of your food.

Make Goals and Keep Notes
Learn to love food and enjoy dieting by maintaining a food journal to keep you on track. Write down every thing that you eat and drink, including the portion size that you consume. Make plans for healthy meals throughout the week and month. Stay on top of your diet by constantly planning ahead. When it comes to mealtime, allow yourself to enjoy your food. Eating is a natural part of our lives, we have been blessed with a variety of foods to choose from. Embrace this gift, enjoy your food, and reap the rewards of healthy eating.

There are also foods that are so full of nutrients compared to their fat or caloric content that they make excellent choices when you are trying to lose or maintain weight. Although there are many more, I chose to highlight 10 of my top tasty foods for losing weight.

Apples
An apple a day will help to keep you healthy and strong. High in fiber and antioxidants, vitamins and good taste, an apple will help to curb your appetite if eaten before a meal.

Oranges
So sweet and juicy, who can resist the King of Vitamin C? Eating oranges takes a lot of work and time, and is full of potassium and antioxidants.

Carrots
Excellent for eye health, carrots are very low in calories. High in beta carotene and vitamins B and C and K, it is a dense vegetable that requires a lot of chewing when eaten raw, thus being one of the foods that helps you to lose weight.

Tomatoes
Full of antioxidants like lycopene and vitamin C, tomatoes aid in digestion and are perfect when paired with red meat.

Parmesan Cheese
An excellent source of protein and calcium, parmesan is lower in fat than most cheeses and its long aging process means that it breaks down easily in the body because it is literally pre-digested.

Nuts
A good source of protein, nuts are a healthy and low calorie way to add healthy amino acids to just about anything that you eat. It only takes a handful to turn a cup of yogurt into a devilish delight.

Oatmeal
Containing both soluble and insoluble fiber, oatmeal is low in fat and calories and aids in digestion. This cholesterol-lowering super food, is a great choice for breakfast or snack. Also tastes great when sprinkled on yogurt or eaten with fruit.

Cottage Cheese
A great source of calcium and protein, cottage cheese can be eaten with fruit for optimum taste and nutrition. Easy to digest and low in calories, it’s great as a breakfast dish or mid-morning snack.

Fish
Baked or broiled, fish is an excellent source of protein and provides a satisfying meal for at any time of the day. Pair with veggies and a slice of whole grain bread for a well-rounded meal that is low in fat and calories.

Chicken
Baked or broiled, that’s my motto. Remove the skin from the chicken and rub the meat with olive oil before cooking. If you find it too dry, you can cook with the skin on but remove before eating.

Salad Greens
High in fiber and vitamins, salads can be a wonderful way to help you control your weight. Substitute a half of an avocado, sliced or chopped and a half tomato in place of salad dressing. Use the natural juice from the tomato and the creaminess of the avocado and you’ll cut down on much of the calories and fat associated with some gourmet salads.