Essential Nutritional Tips- Tip 1: Eat at least 5 servings of fruits and vegetables per day. Fruits and vegetables are packed with beneficial fibres, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low. Tip 2: Watch for Portion Size One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta. You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover. Tip 3: Tip 3: Do not Skip Meals Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day. Tip 4: Go for wholesome fresh foods If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Tip 5: Don't be overly-restrictive Everyone has his or her favourite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favourite treats will lead to an early relapse. Tip 6: Understand Food Claims and Labels IA product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging. Tip 7: Watch for the sugary drinks IJuices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full. Tip 8: Keep a food journal Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. Let one of our instructors take a look over it and they'll be able to give you some pointers. Tip 9: Exercise, period Ideally, you should engage in moderate exercise for 30 mins everyday. Moderate exercise includes taking the dog for a walk, using the stairs or going for a walk in your lunch hour. The important thing is to do it on a daily basis and to combine it with a balanced diet of proteins, complex carbohydrates, fibre, vegetables and fruit. In addition, try coming to the gym three times a week.