Metabolism (Metabolic rate) is defined as how quickly our bodies burn calories. A steady weight loss of 1-4 pounds per week is healthy (always check with your doctor) to ensure your healthy weight loss range as it is based on your height, current weight, bone structure and current health condition. To do this you need to help your body burn calories by eating smaller meals and snacks every 3-4 hours. Do your homework and check your recommended caloric intake for the day, it is okay to splurge but ensure that you do not exceed your recommended daily caloric intake by more than 10% once or twice a week. If you "slip-up" don't look back, don't beat yourself up over it; keep looking ahead starting each day fresh. When hunger strikes it is important to pay close attention to the sensations and decipher if it is true hunger pangs/pains or dehydration. Try drinking a glass of water or milk, wait for 15 minutes to see if the feelings pass. If you still feel hungry then it is time for a meal or healthy snack. Try to keep healthy snacks in the car, at your desk and at home; prepare portioned snacks or pack snacks on a full stomach (you tend to make better choices). It is important to start your day with breakfast, whether you like it or not this kick starts your metabolic rate and the higher the protein and fibre in your meal the longer it will tide you over. Don't like to eat breakfast cause by 10:30 you are starving? Try switching that white toast or bagel for a multi-grain version with low-fat cream cheese, light peanut butter, or even a slice of light cheese? Grab an apple or banana to eat mid morning and you are off to a great start! Pack a lunch and snacks if you work away from home. It is okay to pack a couple of extra snacks for those extra hungry moments (splurge) otherwise you will find yourself in front of the vending machine. A good tip for lunches is to avoid bringing anything 'white' (white pasta, white bread, white rice, chips, crackers, etc...) these are made up of refined sugars otherwise known as simple carbohydrates - they are full of empty calories, don't provide much for nutrition and usually leave you hungry and tired within an hour or two of eating. Try investing in a slow cooker or if you have one pull it out dust it off and fill it up with some veggies some chicken or a lean roast (i.e. eye of round), some spices, a can of crushed tomatoes turn it on before leaving for work and come home to a healthy dinner! Prepare everything the night before and place the stoneware in your fridge overnight to save time. There are loads of recipes online for slow cookers/crock pots to give you variety. Be sure to stay hydrated; pack water bottles as part of your lunch and snacks. It is okay to drink tea and coffee in moderation, although caffeinated versions of tea and coffee in large amounts can sabotage your efforts by dehydrating you. If you are not a water drinker, there are many new varieties of flavoured water on the market. Don't fall prey to drinking diet beverages thinking that they are hydrating you and filling you up. Stay tuned for our upcoming article about diet beverages. Lastly exercise, you knew this was coming...we know, there isn't any time!!!!! 30 minutes a day 3 times a week, 15 minutes a day 6 times a week, that is 1.5 hours out of the 168 hours there is in the week. If you can figure out something that works for you and stick to it for 21 days (this is the key) then it will become a habit, a lifestyle if you will. Try taking your lunch break the first fifteen minutes to eat slowly and the next fifteen to walk and clear your head? Coffee break fifteen minutes? Grab a co-worker go for a walk clear your heads. There you go 30 minutes all done! You only have to do this 3 times per week! Here is to your success, sharing in weight loss goals!!!