So you really want to lose weight? The magic formula can be summed up with 13 simple words: Eat small well balanced frequent meals and burn more calories than you consume. But you want more specifics than that right?

Click on the link below for our free three day pass and make an appointment to come in for a fitness consultation at no charge. In the meantime, here is some literal food for thought.

To get started, eat three meals and two snacks each day. Space each meal or snack about three hours from the previous meal or snack. If your days get long, and you feel the need, you can add another snack

Here are some food suggestions and guidelines.

Eat and drink the following pretty much without restrictions:
  • Spinach
  • Broccoli
  • Green, Red, or Yellow Pepper
  • Cucumber
  • Apples
  • Asparagus
  • Cauliflower
  • Green Beans
  • Kale
  • Celery
  • Pretty much any green leafy vegetable with the exception of iceberg lettuce
  • Water

Eat two to four servings of the following throughout the day:

  • Carrots
  • Bananas
  • Berries
  • Peaches
  • Plums
  • Oranges
  • Pretty much any fresh fruit you like

Eat one four to six ounce lean serving of the following with each meal. Your meat should be grilled, steamed, baked or stir fried with minimal oil. Don't even think about eating breaded and fried foods!

  • Turkey breast
  • Chicken breast
  • Steak
  • Pork
  • Fish
  • Shrimp (try the spicy boiled shrimp at Rhineharts if you want to eat out)
  • Also consider eggs (two or three)

Eat one serving of the following with each snack. It is a good idea to avoid dairy foods entirely, but if you must ... eat dairy foods with care as a snack only.

  • Almonds
  • Walnuts
  • Cashews
  • Natural peanut butter (no sugar, no salt added)
  • Yogurt
  • Low-fat cottage cheese
  • Low-fat milk

In some circumstances, if our team advises, you can eat these with a meal that follows your fitness training and only in limited portion:

  • Oatmeal
  • Brown rice
  • Legumes
  • Potatoes
  • Whole wheat bread
  • Whole wheat pasta
  • Other whole grain food items

Use the following in extremely limited portions or not at all:

  • Salad dressing
  • Butter
  • Cheese
  • Other condiments

Foods and Drinks you MUST stay away from to lose weight

  • Carbonated drinks (tons of sugar and lots of empty calories)
  • Alcohol (empty calories and usually leads to bad food choices when drinking)
  • Sugar
  • Fast Food
  • Creamy salad dressings (Ranch, 1000 Island, etc.)
  • Cream and milk laden coffees from your favorite coffee shop 

Here are some more suggestions:

  • Drink a large glass of water with each meal and snack.
  • Pre-cook and prepackage your meals and snacks on one day for the rest of the week. Why not eat the same thing several days a week? After all, you are dieting. It is not about the food.
  • Keep a food journal and track your weight loss progress. You should lose about two pounds per week. If you’re losing less than that, you probably need eat less and exercise more. If you’re losing more than that, it might be time to add that third snack.
  • If it comes from a fast food joint or comes n a wrapper, don’t eat it
  • As a treat, try the Ivan's Grilled Selections at either Rhinehart's location in Augusta.

    Ivan's Cajun Grilled Tilapia or Grilled Katfish - Tender flaky tilapia or jumbo saltwater katfish served over homemade Dirty Rice with a refreshing salad, a roll and Trinidad mango chutney.



So ... you're really giving this some thought? Click on the link below for your free three day pass and come see us to get started on the path to a new and better you. It's easier than you think.

Here's what a typical day might look like during your quest for better health:

6:00 a.m.  Cycling Class at Ivan's Gallery

7:30 a.m.  2 eggs scrambled in non-stick pan with chopped green pepper and onion, one piece of dry wheat toast, small fruit cup of berries, melon, and pineapple, 1 cup of coffee black.

10:30 a.m.  10 almonds, 1 apple.

1:00 p.m.  Large spinach salad with cucumber, celery, grilled chicken breast, and two teaspoons of Italian dressing.

4:00 p.m.  Handful of walnuts, 1 orange.

6:30 p.m.  Grilled flank steak, large portion of steamed asparagus, small side salad with Romaine lettuce, tomato, and small  amount of vinegrette dressing.

7:30 p.m. A brisk 30 minute walk around the neighborhood.

9:00 p.m.  4 celery sticks with small  amount of natural peanut butter.

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