How Much Water Should I Drink to Lose Weight?

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Weight loss is the goal of many millions of people at this very moment. With more and more american’s and people all over the world weighing in at higher and higher numbers each year, weight loss is not only a pass time but an obsession with people who feel they need to slim those bodies in order to be more healthy, live longer and look more attractive. But, the quick fix diets and schemes flooding the internet are not the ones that will give you the permanent weight loss results you want. Weight loss that yo-yo’s is harder on the body than staying overweight and in order to stop the yo-yo effect, you need to focus on weight loss that is slow, very slow and not a shock to the body.
For people who have a lot of weight to lose, losing 1 to 2 pounds per week may seem like torture. But, this slow rate of weight loss means you are making changes in the body that are going to last. IN order to lose weight and keep the weight off, follow these simple steps.
1. Take small steps. Cutting calories is the path to weight loss that many people choose. But, cutting calories too low can have a negative effect on metabolism. The key is to cut 500 calories per week from your current diet. That could be one can of soda (sugared) a day, or as simple as cutting out pastas and rice from your evening meal. This simple change will add up to 1 pound of permanent weight loss per week.
2. Hydrate, hydrate, hydrate. The number one reason for a fluctuating scale and for fluid retention is a lack of water. Simply put, if the body feels like it is not going to get any additional water, it will hold on to the water it has. While this is a natural reaction, it is not one we want to carry around with us every day. Just drink more and lose more.
3. Change the way you look at vegetables. Vegetables are not all created equal and potatoes and corn are not vegetables. The best vegetables to choose in a weigh loss plan are the darkest of greens and trees. That is right, spinach, dark lettuces and broccoli are great for weight loss. These are very low in calories and very high in vitamins that are just plain good for the body.
Weight loss is something that needs to be taken with care. The changes in our diet need not be drastic, just small and things that are not noticed as a diet at all. If we never notice that one less soda, or we do not miss that rice at dinner, we are more apt to lose weight without really thinking about it and that is the weight that stays off. Long term weight loss means living a new life, but that does not mean the life has to be one you are not comfortable living.

Now that you’ve made the choice to lose weight, prepare your mind, your environment, and your kitchen to lose weight fast.
Your mind is your best tool weight loss tool. Just don’t try to lose weight, believe you can lose weight. Picture yourself thin. Every time you weigh yourself see your ideal weight showing up on the scale. If you have photos of yourself at your ideal weight keep them where you can glance at them often. Focus on that photo and see yourself now as you were then. Think about how comfortable your clothes will fit. How much more energy you’ll have. If it helps, think about how much more attractive your significant other will find you at your ideal weight. When you reach for a snack, tell yourself you’re satisfied with what you’ve already eaten. Focus on the thin you inside and soon it will be a reality.
Keep a diary of the food you eat for the few days before you start a new eating regime. Most of us don’t realize just how much food we eat in a day. We have a tendency to ‘forget’ the extra cream cheese with the bagel, bag of chips with lunch, mid afternoon frozen yogurt break and bedtime snack of chocolate cookies. Being aware of how much and what you eat means you can make healthful changes. If you hit a diet plateau, get out your food diary again and start keeping track. The knowledge that you will be writing down every mouthful will motivate you to stick with your routine.
A food diary serves another purpose as well. If you make a note of what you’re doing and how you’re feeling when you’re eating, or want to eat, you may realize there are certain situations that are triggers. When you know what triggers eating you can prepare for it, either by avoiding the situation, or if that’s not possible, having a healthy snack ready to munch. Sometimes just the fact you realize that a situation has the potential for diet sabotage can help you avoid the eating response.
Plan to diet. Make sure your scale works properly. Clean out the cupboards and fridge of foods that are too tempting. Schedule your menu for the week, or at least for several days in advance. Include healthy snacks as part of your menu. Stock up on bottled flavored waters that are low or no sodium and no calories. Make a list of what you’ll need at the grocery store and shop right after you’ve eaten. Hungry shoppers buy more than satisfied shoppers. Stick with your list. Don’t go back to the grocery store until your next set of menus are ready to go.
Set a goal for your weight loss and interim targets. Be realistic if you want to lose ten pounds it will probably take you two months. Plan to lose two pounds every week. If you’re a little short one week, you can add more exercise or cut back on calories a bit the next week. Stock up on fruits and veggies and prepare them in advance. Clean, peel and chop and stash in zip lock bags so you can just grab and go. If you have to eat out, plan in advance what you will order. No bread or butter on the table. Stick with steamed vegetables, salad with dressing on the side, and broiled chicken or fish. If you just have to have that yummy sauce, ask for it on the side. You’ll eat less.
Consider enlisting your family in your weight loss program. Most of us are a bit overweight. If you need to lose a few pounds the odds are so does your significant other. Dieting together can be more successful than dieting alone, but don’t turn it into a competition.
If others in your family are at their perfect weight or just don’t see the need to lose weight, they may not understand the need for less food, less fat, or streamlined meals. Prepare your meal and add an extra dish or two for them, that you don’t particularly care for. Another alternative is to prepare a regular meal and you eat half of what you usually would eat.
Snacks and junk food can be a dieter’s downfall. Buy your family their favorite can’t-live-without-snacks. Keep those snacks in their rooms, laundry room, or their closets. Out of your sight is out of your mouth. Make it clear when those snacks are gone there won’t be anymore until the next shopping trip.

People who lose weight and keep it off succeed by adapting a healthy lifestyle, not by dieting. You must enforce healthy eating habits that will continue to be part of your life forever. Weight loss isn’t something you can do for a few weeks or month. It’s a life-long commitment.

Here are twenty-five tips that will help you adapt a slow and steady weight loss plan that you keep help you lose weight and stay healthy.

1. Start with achievable goals

2. Don’t expect to drop excess weight quickly. Research shows that people who lose weight slowly are more successful than others who experience quick weight loss.

3. A realistic weight loss goal is two pounds a week.

4. Don’t look for miraculous weight loss. If you lose weight quickly your will probably gain it back.

5. Slowly change your eating habits and lifestyle.

6. Weigh yourself once a week maximum. Hoping on the scales everyday will drive you to distraction and will become obsessive. It actually takes as much as two weeks for any weight loss to occur.

7. Eat smaller portions and replace three meals a day with five smaller ones. This helps to control blood sugar and it’s easier to burn calories from small, light meals.

8. Mix carbohydrates, protein and fruit for a healthy meal.

9. When enjoying your favorite snack, read the nutrition chart and measure the recommended amount into a bowl. Never eat snacks such as chips, out of a bag. This leads to over-eating.

10. Prepare measured snacks ahead of time. That way you can just go to the cupboard and get a small bag. Never go back for seconds.

11. Drink flavored no-calorie water instead of soda, or add lemon juice or avocado juice to water for a refreshing, thirst quenching drink.

12. Don’t use food for comfort or de-stressing.

13. Leave the table immediately after you’ve finished eating. Avoid desserts or have a cup of low fat yogurt.

14. When you are home and craving an extra rich treat, tie on your walking shoes and go for a walk. By the time you get home the craving most probably will have passed.

15. Walk for at least 30 minutes a day. This can be broken into two, five minute increments, if desired.

16. Park your car at the outside edge of the parking lot, where it’s much easier to get a parking space, and then walk to the store. This will help you get in your minimum daily requirement of walking.

17. Wear a pedometer and walk between 5,000 and 10,000 steps per day. This will help you lose weight more quickly while doing so in a healthy manner.

18. Eat a bowl of broth based soup, such as minestrone or vegetable, before eating your meal. This will take the edge off your hunger and you will eat less. Do not eat cream soups, as they are much higher in calories.

19. Reward yourself once a week with a small treat. This helps you to avoid binging and brings weight loss success.

20. Learn to love yourself as you are. Beauty is in the heart and soul. Remind yourself that you are beautiful.

21. Never eat anything after 8 pm.

22. Write down everything you eat. This helps you keep tabs on your food intake. You’ll be surprised at how quickly it adds up.

23. Keep food off the table. Place single servings on plates and put them at the place settings. You’re more apt to take seconds if the food is within easy reach.

24. Eat vegetables first. Vegetables have lots of fiber, which helps make you feel full before you get to the carbohydrates and fat.

25. Put your fork down between mouthfuls of food. Chew thoroughly and swallow before picking up your fork for the next bite. This allows you to savor your food and it helps you to eat slower, which improves digestion.

People who lose weight and keep it off succeed by adapting a healthy lifestyle, not by dieting. You must enforce healthy eating habits that will continue to be part of your life forever. Weight loss isn’t something you can do for a few weeks or month. It’s a life-long commitment.
Here are twenty-five tips that will help you adapt a slow and steady weight loss plan that you keep help you lose weight and stay healthy.
1. Start with achievable goals
2. Don’t expect to drop excess weight quickly. Research shows that people who lose weight slowly are more successful than others who experience quick weight loss.
3. A realistic weight loss goal is two pounds a week.
4. Don’t look for miraculous weight loss. If you lose weight quickly your will probably gain it back.
5. Slowly change your eating habits and lifestyle.
6. Weigh yourself once a week maximum. Hoping on the scales everyday will drive you to distraction and will become obsessive. It actually takes as much as two weeks for any weight loss to occur.
7. Eat smaller portions and replace three meals a day with five smaller ones. This helps to control blood sugar and it’s easier to burn calories from small, light meals.
8. Mix carbohydrates, protein and fruit for a healthy meal.
9. When enjoying your favorite snack, read the nutrition chart and measure the recommended amount into a bowl. Never eat snacks such as chips, out of a bag. This leads to over-eating.
10. Prepare measured snacks ahead of time. That way you can just go to the cupboard and get a small bag. Never go back for seconds.
11. Drink flavored no-calorie water instead of soda, or add lemon juice or avocado juice to water for a refreshing, thirst quenching drink.
12. Don’t use food for comfort or de-stressing.
13. Leave the table immediately after you’ve finished eating. Avoid desserts or have a cup of low fat yogurt.
14. When you are home and craving an extra rich treat, tie on your walking shoes and go for a walk. By the time you get home the craving most probably will have passed.
15. Walk for at least 30 minutes a day. This can be broken into two, five minute increments, if desired.
16. Park your car at the outside edge of the parking lot, where it’s much easier to get a parking space, and then walk to the store. This will help you get in your minimum daily requirement of walking.
17. Wear a pedometer and walk between 5,000 and 10,000 steps per day. This will help you lose weight more quickly while doing so in a healthy manner.
18. Eat a bowl of broth based soup, such as minestrone or vegetable, before eating your meal. This will take the edge off your hunger and you will eat less. Do not eat cream soups, as they are much higher in calories.
19. Reward yourself once a week with a small treat. This helps you to avoid binging and brings weight loss success.
20. Learn to love yourself as you are. Beauty is in the heart and soul. Remind yourself that you are beautiful.
21. Never eat anything after 8 pm.
22. Write down everything you eat. This helps you keep tabs on your food intake. You’ll be surprised at how quickly it adds up.
23. Keep food off the table. Place single servings on plates and put them at the place settings. You’re more apt to take seconds if the food is within easy reach.
24. Eat vegetables first. Vegetables have lots of fiber, which helps make you feel full before you get to the carbohydrates and fat.
25. Put your fork down between mouthfuls of food. Chew thoroughly and swallow before picking up your fork for the next bite. This allows you to savor your food and it helps you to eat slower, which improves digestion.

One of the best ways of staying on track with your weight loss program is to keep a diary of your progress, by recording your weight each day or week and comparing it with your target. You can do this with a hand-written diary, or a spreadsheet or various programs that you buy or download. This will help you see how you are progressing towards your weight loss goal. There are various software programs available that you can use for this and many of the diet and weight loss programs include such tools. Recently a number of online tools have been developed which allow you to keep a weight loss diary simply by accessing a website. This is much more convenient as you can enter data anywhere and at any time and there is no need to download and store the software at home and at work. This is especially convenient when the tool also allows you to record details of your food eaten and exercise you have undertaken. You can enter your lunch details or lunchtime jog, walk or swim exercise, straight away immediately after you have eaten or finished the exercise. But there is much more on offer – Food, Exercise, and Calorie Deficit!
What are the features to look for when choosing an Online Weight Loss Tool?
Weight and Target Weight
The tool should allow you to enter your weight each day or week and compare it with your weight loss target for that day that week. For example, let’s say you want to lose 2 pounds or 1 kilogram per week towards your final goal. The program should allow you to enter your weight (say 100lb) in a diary and compare it with your daily and weekly target (say 99lb), and show both on a graph for your program. There are various tickers and other tools for doing this, but most do not allow you to compare your daily weight with your daily target for that day. This is essential to keep you on track.
Calories Eaten
The tool should allow you to record the number of calories (or kilojoules) eaten each day. There are lots of calorie counters available, but most are too complex and a pain to use. Most people have very similar meals especially for breakfast and lunch, and a small number of dinner meals that are regularly eaten. The best tools are those that allow you to work out the calories for each meal once, and then record the meal details and calories for the meal in a table. Then you can easily work out your calories eaten in a day by having the tool add up the calories for each meal you have eaten that day. You want to be able to add meals and make simple changes, for example halving your portion sizes or eating 2 apples rather than one. The tool should allow you to record meals, portion size and calories and add up your calories for the meals eaten each day.
Calories Burnt through Exercise
The tool should allow you to record the total calories burnt through exercise each day. It should help you work this out once and record it, without the need to go through the tables each time. Most people have a small number of exercises that they undertake for their program. For example, – walk at a fast pace for 5 km, jog slowly for 10 km, swim at moderate pace for 10 laps of the pool, half hour workout at the gym. The energy expended depends on you weight, vigor, and time and distance for the task. There are lots of tools for calculating the calories burnt for each of your tasks. But the best allow you to record your own exercise tasks and their calories burnt values, once in a list. You can then easily work out your total calories burnt each day by adding up the calories for each of the tasks done each day. The tool should do this for you, and allow you to record total calories burnt through exercise.
Basal Metabolic Rate and the Calorie Deficit
Your Basal Metabolic Rate is the energy you consume in maintaining your basic metabolism doing your routine activities – that is during ‘rest’ or your normal daily life.
It is the energy needed for your body to maintain itself and the energy needed for all the routine things you do each day. Your exercise program consumes extra calories on top of this. Your Basal Metabolic Rate depends and your age, weight and how active you are doing the routine things each day. There are lost of ways of working this out and your tool should allow you to record this. The Calorie Deficit is basically the difference between the number of calories eaten in your food, and the number of calories burnt each day. If you are dieting you will aim to eat fewer calories than you consume, so that your body will burnt fat to make up the difference. Your calorie deficit is the calories consumed in your basal metabolic rate, plus that consumed in exercise, minus the calories eaten in food. It’s that simple! If you have a calorie deficit each day, and you stick to it, you will lose weight! The higher the deficit – the faster you will lose weight. Your online tool should calculate this calorie deficit each day so you can see how you are going with your diet and exercise, and how much it affects your weight loss.
Putting it All Together – Plotting your Progress
Ideally you want an online diary to record your weight each day or week and see how it compares with your target. Also, you want to record your calories eaten and burnt through exercise, and estimate your calorie deficit. You also want to see your data plotted on graphs so you can monitor your progress, and see the relationship between weight loss diet and exercise. This is ‘Telling it like it is, Man’! Is your weight at or below your target? How many calories have you eaten? How many calories have you burnt? How large is your Calorie Deficit? You need tables to show this information and graphs to display and compare these values. You need to know if your program is working and how to fix it!
Conclusion
So keep these ideas in mind when you are looking for an Online Weight Loss Tool for monitoring your weight loss program. One new tool that does this is Desizeme.com, but there are others that provide similar functions. Choose the one that best suits your needs. Online tools offer the convenience of allowing you to record information any time, any where, which will help you keep focused and on track to achieve your weight loss goal.

The familiar story of the hare and the tortoise should remind us of what happens when you try to rush things and hope for a quick fix.

Never was this truer than in the case of weight loss. When it comes to losing weight, everyone wants to get results as soon as they possibly can. Now nobody can be blamed for wanting this. We all want our needs fulfilled quickly as we can,it’s a trait that most of us posses.

However if you are looking to lose weight quickly, then the ultimate result will end in failure. Don’t get me wrong, it is indeed possible to lose large amounts of weight in short periods of time. The results of quick weight loss will mean short term results and any weight that you may have lost, eventually returning. Often with a vengeance.

Your body is not something that you can clean up and change in a few weeks. Your body is a living entity, and this being the case it needs time to change. It needs time to adapt to the changes in diet and it needs time to adapt to increased activity.

It took us a long time to evolve from cretures crawling on all fours to become creatures that walk upright,it didn’t take place over a period of a few months. When we want to change the way our bodies look, we are basically evolving into something else. This evolving is obviously on a much smaller scale; it won’t take thousands of years for you to get thin. It will however take longer than a few weeks or a few months. This is a fact you need to accept, because once you understand and accept this concept, you won’t give up or start to panic if you haven’t lost a pound for a couple of days.

So many people fall into the trap that is set by certain companies that sell weight loss products. How often do you see products claiming to help you lose miraculous amounts of weight in a short time? Because we want to lose weight quickly we buy into this. What people don’t realise is the effect that this type of weight loss will have on their bodies.

Can you imagine what it would do to your body if you had to lose more than 21000 calories a week? This is what would be required if you tried to lose 30 pounds in 30 days. To lose a pound of weight you will need to get rid of 3500 calories through diet or exercise. Of course you will lose weight for a few weeks, and you will feel happy about the results. After this initial time of success the weight loss will stop. By cutting back calories in such a huge amount,your body goes into a defensive mode and refuses to burn any more calories unless it really has to.

Just think about it; if you are used to eating a certain amount of food, and then this is cut down drastically, it comes as a shock to your body. This leads your body to defend itself from the shock by stopping you burning calories efficiently. Hence the weight loss comes to a standstill.

On top of this problem there is another problem that is going stop you losing weight. This other problem is your mind. Your brain uses 30% of the glucose that you consume. Glucose is converted from the carbohydrates that you consume. So if you decrease your calories by a large amount, it means less glucose for your brain. You will be left feeling tired,easily annoyed,and fed up. These types of feelings will quickly make you give up any weight loss program and revert to your original behaviours.

Traditional dieting methods rarely work. If his wasn’t the case then why do people find it so hard to lose weight? You need to coax your body into losing weight and not force it. This is done in small stages, which will not put too much stress on your body or mind.

You should be looking at losing between 2-3 pounds a week. Your body is capable of accepting minor changes without any fuss,anything more and it goes to war with you. It can easily get used to losing a couple of pounds a week because compared to its whole; it is such a small amount. Many will say that losing this amount of weight sems to minimal, but how many of these people have succeeded to lose weight in the past with traditional dieting.

2 pounds a week over a 12 month period equates to a loss of 104 pounds. I know a year sounds like a long time but the truth is that doing it this way will be a workable situation. If you don’t do it this way then you will continue to use fad diets which work for a short time and then stop working. The odds are that in a year you will find yourself in the same plac where you are today.

The simple truth is that by using some crash diet will result in your body crashing after a few weeks. Give your body the time it needs to adapt to any changes. Take your time and do it in small steps. Your body and your mind will be happier by doing it in this way. Most importantly the results will be much longer lasting. On the other hand you can stick with the crash diets and you will only get what you have always got.

This interview is an excerpt from Kevin Gianni’s The Healthiest Year of Your Life, which can be found at http://thehealthiestyearofyourlife.com. In this excerpt, Jill Fleming shares on weight loss results; how to achieve them and how to keep them.The Healthiest Year of Your Life with Jill Fleming, a certified nutritionist and author of Thin People Don’t Clean Their Plates.Kevin: Why don’t you tell me about results? I love hearing results. I love hearing about results. Why don’t you tell me one or two success stories that people that you’ve basically helped them change their lives?Jill: When I teach 8 week weight loss classes, which I do in my local community, I continue to monitor people after they’ve completed the class and the time they started the class to completed the class and we did this with measuring tapes and weighing and then I continue to track them for two years after taking the classes.Kevin: Two years? Wow!Jill: Two years. Yes, because beyond two years people moved and it was hard to get hold of them and then they didn’t want to come in and we had 92% success rate, which is exciting, which is how I knew I needed to put the information into a book, because so many other people could benefit from this information. When I speak in settings with large audiences the funny thing is to me that I’m up there talking to them about how they can improve their health and lose weight and feel better and have more energy and usually about one or two just really intensely take the information to heart and I will get an e-mail a month later that will say I’m 56 years old — I just got this two days ago – - 56 years old and never thought I could lose weight and gave away all of my smaller sized clothes and now lost 25 pounds and I have more energy than I ever had. Everyone’s asking how I did it and it was all because I added breakfast. It was all because I added more fruits and vegetables and had a smoothie and a salad a day. All because and they took away one or two nuggets of what we were talking about where they were weak in their Wellness Triangle and improved it to reach their ultimate goals. They’d given up. They thought they couldn’t do it.
In my local community I had a guy that when through my weight loss class and then he took it again and he took it a third time. He lost 115 pounds and just e-mailed me probably a month ago and said that he’s maintained 105 but the other 10 came back on and he’s going to get that 10 back off again and the interesting thing is he’s within about 10 pounds of his ideal body weight. He was planning to go through gastric bypass. I talked him out of it, because he loves food. He loves to eat as much as I do and I said if you love to eat, you’re really going to be giving up that choice. You’re going to be so limited in the amount and the types of things you can eat that it won’t be an enjoyable lifestyle for you. He agreed. He loves to go out and barbeque. He just has a little bit less of the fattier foods and he really went to town on the vegetables.Kevin: Okay.Jill: Exercises everyday and has tons of energy and he is definitely a role model that I keep coming back to him and saying how did you do that again? What are you doing?Kevin: Yeah.Jill: Tell me how you did that again? What was the piece of information that stuck out for you? But the interesting thing is that it’s different for every person.Kevin: Yeah.Jill: So what Dennis had to do versus what I had to do versus what someone else who wants to lose weight has to do, you can take all the information and see which is going to most affect your life in the positive direction.Kevin: And how did you measure the 92% success rate? What were the criteria?Jill: They could not gain more than 2 pounds back of what their final weight was.Kevin: Wow.Jill: The majority of people went on to lose even more weight, because they only had them, well we did an 8 week class with a one month follow up, so we only had these people for three months, but the changes that they made in three months were changes that they’ve kept for a life time. They said they could never go back to their old way of eating because they had too much information one and number two, they felt too good.Kevin: WowJill: And that’s the big thing. It’s not just about looking great in your skinny jeans. It’s about the energy that you have. You don’t need to fill your body with caffeine and chemicals to stay awake and alert. You can do it naturally.Kevin: Yeah. In a world where the studies say that 98% of people who lose weight gain it back a 92% success rate is just absolutely incredible.Jill: I think the big part of the success we had with our classes was that I was able to individualize and help people see how they could fit their lives into the plan. Not just switch from their life to the plan, but incorporate little things from the thin choices routine into what they were already doing. If they weren’t eating breakfast that was an easy one and I didn’t give everything all at once. I said lets work on breakfast and water today. Those are the only things that you’re going to work on this week and then come back and we’ll see how that feels and then start adding something else. So I think I think that’s the big part. Looking at the person and seeing where is the stress in their life and if they’re a stress eater, they’re eating for reasons other than true hunger. You’ve got to help that person realize what they can do to get the stress either out of their life or to help relieve it. Maybe they just need to do some meditation or take a yoga class. Their stress comes back under control and they’re better able to make choices in the other areas of their life.Kevin: And it’s probably not just about — I don’t actually know this. It’s not about what kind of stress or what they’re doing. It’s just about them recognizing it. Correct?Jill: Yes. Yes and if you’re turning to food, because you’re depressed maybe we need to look at the depression. What is the reason? Is it you’re living in Wisconsin and you don’t have enough sunshine in the winter? Maybe you need a sun lamp as opposed to turning to the food. I went through that about two years ago. We had 25 days without sun and I was just depressed and I was just craving chocolate and I thought what is wrong with me. I gained about 7 pounds and I just couldn’t get out of it. Well, I realized that it was a lack of sun, so I went on a vacation. As soon as we got about the clouds in Minneapolis and the sun was shining in, I was just drawn to the window and I realized that sunshine is a big part of my health, so I needed it. So I regularly schedule vacations in the middle of winter to get out of out of the cold and that helps to keep my stress level down, because I turned to food when I was feeling depressed.Kevin: It’s amazing how the health clues kind of unveil themselves as you continue on.Jill: Yeah and it was so interesting to me that no one else was impacted by this lack of sun in my house. I was the only one, so I just thought that I was crazy. I thought do I need drugs? What do I need? Do I need more chocolate? All I could think was that I needed chocolate, because I couldn’t think clearly.Kevin: Right.Jill: But it’s amazing, that sun. I thought, okay. That’s what I needed and I’m learning and you learn more about yourself everyday I think. You just have to be open to it and listen to what your body’s telling you.Kevin: Yeah. That’s incredible advice. Why don’t you –Jill: It could just have been the vitamin D that I needed, but I’d rather lie on a beach and think about it.Kevin: Yeah. Get your 15 minutes in.Jill: Exactly.Kevin: Where can someone go to find some more information about you and what you – why don’t you tell them what you have to offer?Jill: Okay. I have a website called simplelifestylechoices.com. You can also get there through thinchoices.com and you can get the book, Thin People Don’t Clean Their Plates, there and it doesn’t say this on the website, but anyone who ever orders a Thin People Don’t Clean Their Plates book, it’s been instructed that they will also get a Lifestyle Diary sent out with that.Kevin: Oh, cool.Jill: The Lifestyle Diary is so important and it’s just a small, probably 5 inches by 4 inch book that you can stick in your purse or carry in your back pocket and you just write down what you’re doing. For people who that just want to go to the website and get the free download, it will come out on a full size 8×11 paper but just start writing down what you’re doing, keeping track of it. Track it for a month. You’ll probably after three or four days of tracking see where you can make improvements and once you start doing that it will almost seem too easy and then please do e-mail me at jill@thinchoices.com, because I love the success stories. They just keep me motivated and that’s why I continue to do what I do.Kevin: Great. Well, Jill, thank you so much for that information. I know how valuable your time is and I want to thank you for sharing this information with us.Jill: You’re welcome. It’s very its fun. It’s always fun sharing your passion with others that it can help.Kevin: Yeah and I think what you’ve talked about really seems so easy and I think really it kind of is.Jill: It actually is so easy. I think we’ve made weight loss much more difficult than it needs to be. Stop dieting. Start listening to your body. It’s truly all about your choices.