If you don't already know, exercise can play a major factor in losing weight and getting in shape, but without a proper diet exercising is basically trying skate up Mount Everest on roller-blades. What I'm trying to say is... Without a proper diet, exercise won't get you anywhere.

I'm not going to change your diet completely or ask that you give up the foods that you love; I'm just going to try and help you manage and maintain.

1. Do you like eggs?

Eggs are one of the best pound for pound products available on the market. Whole eggs pack a powerful nutritional punch. That being said, whole eggs also offer a ton of fat and cholesterol. The solution, a 4:1 egg white to whole egg ratio.

Calories saved a week if you make your scrambled eggs with 1 whole egg and 4 egg whites as opposed to 4 whole eggs - 966 calories (or 0.28lbs of fat every week) and 122.08g of fat – Numbers Based on 7 Servings of Scrambled Eggs/Whites a Week (remember, eggs aren’t just for breakfast)

2. Do you drink coffee?

75% of North Americans do. Do you really need that $4.00 cup of Mocha Cream Froth Double Latte? The answer is no. If you change from your regular $4.00 cup Fat to a Coffee with Skim Milk and Sweetener you will not only save big time bucks, but also big time calories.

Calories saved a Week if you switch from a Mocha Frappucino Blended Coffee to a Black coffee with skim milk and - 2793 calories (or 0.80lbs of fat every week) – Numbers Based on 1 Coffee a Day

3. Cream and Sugar anyone?

Even if you don't drink specialty coffees but still use cream and sugar, you're missing out. Sweeteners taste exactly the same, and people who use milk instead of cream usually don't want to go back.

Calories saved a Week if you switch from a Coffee with Cream and Sugar to a Black coffee with skim milk and - 639 calories (or 0.18lbs of fat every week) – Numbers Based on 1 Coffee a Day

4. Silly Adult, Trix are for nobody…

Change from your high sugar cereal to a low-sugar high fibre alternative.

Calories saved a week if you switch from one bowl of Cinnamon Toast Crunch to one bowl of Frosted Mini Wheat’s - 525 Calories (or 0.15lbs of fat) – Numbers Based on 7 Bowls of Cereal a Week (I know that 525 calories a week doesn't seem like much, but it's not just the calories you're saving that help. You're adding a much healthier alternative, with 6 more grams of fiber)

5. Milk, does it do a body good?

A lot of people don't like Skim or 1%. However, if you change from 2% to Skim you'll be saving fat as well as calories.

Calories saved a week if you switch from 2% milk to Skim Milk - 259 calories (or 0.07lbs of fat every week) – Numbers Based on 7 Glasses of Milk a Week (I know that 259 calories a week isn't that much, but Skim Milk has the same benefits of 2% milk with 1/8 of the fat content. While 2% is fine in moderation, if you're a big milk drinker like myself (Cereal, 2 glasses a day, plus 1 protein shake) skim milk is the smarter choice. To put this in perspective 1 cup of 2% milk has 4.68g of fat while 1 cup of Skim Milk has 0.44g of fat. If I drink 6 cups of milk a day, I'm taking in 28.08 grams of fat from milk alone, that doesn't give me much bargaining room when it comes to other foods.

If you simply can't stand the taster of Skim milk, use it when it's mixed with something else i.e. in cereals, shakes, smoothies, coffee and recipes. That way you can have your one glass of 2% and still reap all the benefits of skim milk.)

To put these changes into perspective, the combined fat saving every month is 5.92lbs, or 71.04lbs of fat a year. Combine these changes with a balanced exercise program with both cardiovascular and weight training and you'll see a change in your body after a couple weeks.

If you've enjoyed this Guide I must ask that you PLEASE VOTE FOR IT. I'm just trying to help, please don't hesitate to contact me with your questions, comments, success stories, or ways you think I can improve this guide.

Thank you,

Randall

P.S. This is the type of article you'll find in my monthly fitness newsletter. Visit my eBay store (http://stores.ebay.com/Randalls-eBooks) to find out more.