Most people blame weight gain on the chocolate shakes or burgers they have been eating. And while consuming those foods will undoubtedly add inches to your waistline, new information shows that there may be chemicals within the body that are also to blame.

Obesogens. They are endocrine disruptors and they are natural and man-made chemicals that alter the regulatory system that controls your weight. Obesogens increase the amount of fat cells you have while at the same time decreasing the amount of calories you burn. In addition, they change the way your body manages hunger.

Obesogens interfere with the body’s natural hormones. Hormones are responsible for just about every function in the body, including metabolism and fat burning. Obesogens disrupt hormones by either copying their natural action or by preventing them from functioning properly.

When Obesogens mimic hormones, it can cause an influx of reactions as the body tries to compensate for too much hormone. When Obesogens block hormones form functioning properly, those hormones cannot do their job, which in turn affects systems in the body. Again, this includes metabolism and fat burning.

Wonder where these hormone disruptors are hiding? Unfortunately, they are everywhere.

Foods

If you’re not eating fresh, whole foods, you’re probably consuming obesogens every day. These hormone-disrupting chemicals can be found in just about every grocery store aisle, thanks to high fructose corn syrup. As you know, this artificial sweetener can be found in everything from drinks and snack foods to breads and condiments. High fructose corn syrup, one of the main sources of Obesogens, is so sweet that it interferes with insulin levels and hunger levels.

This is what happens…..

-Obesogens make the liver resistant to insulin
-The pancreas start making more insulin
-Hunger increases and you eat more
-The excess insulin turns all that extra food into fat

Tap Water

Pesticides affect a lot more than just the insects they are designed to control. These powerful chemicals seep deep down into the soil and remain there for years. As they accumulate, they find their way into our faucets and show up in our drinking water. The main obesogen in tap water is called atrazine. It is a pesticide that is banned in Europe but not in the United States. Atrazine slows thyroid hormone metabolism. Another source for obesogens found in your faucets is called tributylin. This fungicide is used to paint the bottom of boats to prevent fungus growth. When ingested, it stimulates the production of fat cells.

Water Bottles and Cans

Bisphenol-A (BPA) has been shown to increase insulin resistance in animal studies and is most commonly found in the lining of cans and sports water bottles. BPA is a synthetic estrogen that is used to harden plastics. Even though it has been banned from some plastics, such as baby bottles, it is still present in many others.

Non-Stick Pans

Animal studies have shown that individuals who are exposed to Perfluorooctanoic acid (PFOA) early in life have an increased risk of developing obesity later in life. This chemical is used to make items non-stick. Although this is found mainly in Teflon products, it is also used to create the lining inside of microwave popcorn bags and pizza boxes.

PFOA’s also interfere with thyroid glands. When the thyroid gland is not functioning properly, it cannot regulate the hormones that are responsible for controlling weight.

Shower Curtains

Phthalates, the chemicals found in shower curtains and air fresheners, can lower testosterone and slow down metabolism. This can cause you to gain weight and also reduce your muscle mass. Phthalates are also found in vinyl flooring and the shrink wrap used on meats at the grocery store.

Now that you know about obesogens, try some of these tips to avoid them:

1. Buy wild fish. Steer clear of canned fish such as tuna.

2. Use a filter on your tap to keep out the atrazine and other chemicals that accumulate in your water. Make sure it is a granular activated carbon filter.

3. Use aluminum water bottles. If you opt for plastic bottles, check to make sure it is BPA free. Most plastics that contain BPA have the number 3 or 7 on the bottom. Try to avoid these and stick to ones with the numbers 1, 2, 4, 5 and 6.

4. Eat fewer canned foods. Aside from the obesogens found in the lining, canned foods are high in sodium, preservatives and artificial ingredient. Stick with natural, fresh or frozen foods to lose weight and improve your health.

5. Throw out those non-stick pans. Opt for cast iron or metal cookware.

6. Don’t buy pre packaged meats. Purchase fresh cuts of meat straight from the butcher if possible. Be sure to purchase meats that produced without hormones and ask for brown paper wrap instead of plastic.

7. Don’t use air fresheners. To freshen the air in the room, open the windows. Create your own natural scents to infuse into the room. Boil some cinnamon sticks, make a homemade room spray with fresh squeezed citrus juice and lemon oil or use dried spices and herbs to make your own potpourri.

Alexander Mundy:  "Let me get this straight Noah…I can burn fat and increase muscle in only a couple of minutes?"

Noah Bain: "Not quite Al…but how does a 14 minute workout grab you?"

Alexander Mundy: "Terrific!"

This workout is inspired by the adventure/espionage series of the late sixties, It Takes a Thief. Mundy, played by Robert Wagner, was a world-class thief who would pose as an international playboy complete with a swank estate and a succession of beautiful SIA operatives to assist him. In every episode, Mundy would successfully pull off a string of high wire capers in the world’s hottest jet set locations—all without breaking a sweat. So here's to you Mr. Mundy…a workout that WILL make you break a sweat. (Be sure to repeat this circuit twice so that your total workout time is 14 minutes!)

The Quick Get-Away Side Shuffle (2 Minutes) Every thief needs a good get-away plan and Mundy was no fool when it came to his sweet ride.

·        Stand up on your toes with feet shoulder width apart, and cross your arms in front of your body.

·        Hop off one foot to take a wide step to the side spreading the arms wide.

·        Let your arms swing across your body as you hop again.

·        Repeat for 2 minutes.

  Bombshell Burpees (2 Minutes) Mundy's suave moves with the ladies can only be described as legendary. No woman could resist his charm or his impeccably tailored polyester suits (and Mr. Rogers sweaters.)

·        Start in a push up position.

·        Jump your feet forward between your arms.

·        Jump up into the air and raise your arms overhead.

·        Land back softly in your squat and bring your hands to the floor.

·        Jump back to the start position and repeat.

·        If you are beginner, try a modified burpee. Follow the above instructions and replace the jumps with steps forward or backwards.

·        Repeat for 2 minutes.

Squat Flips for Fred (2 Minutes) Mundy's estranged dad, played by Fred Astaire, was always teaching his son a few new tricks. Cracking a safe, how to concoct an alibi, and the best way to woo the ladies, somehow always made it into the lesson plans.

·        Stand with feet shoulder-width apart.

·        Squat down. Keep the weight into your heels, butt down and chest up.

·        Spring up from your heels and jump into a 180 degree turn.

·        Land in a squat facing the other way and repeat from here.

·        Repeat for 2 minute.

Fast and Fierce Frogger with Swivel (2 Minutes) When it comes to getting out of a tight spot, Mundy was the man with the plan and even kept his cool. So if you find yourself kidnapped by Russian insurgents or locked in a freezer by a deranged fashion designer – ask yourself: what would Al Mundy do?

·        Start in a push up position with your hands close together.

·        Jump your feet to the outside of your hands.

·        Jump back to start position.

·        Twist through the hips to bring one knee up to the opposite elbow

·        Bring the knee back and swivel the opposite knee up.

·        Repeat 1 minute.

Get 6-pack ready for the summer season…Yes, summer is calling and so is that tiny, weeny bikini hanging in your closet! Get 6-packs abs with this workout sequence.  Remember, cardio and healthy eating is the key to dropping those unwanted pounds!!  Doing just ab workouts will not give you a six pack. Our Philadelphia female personal trainers like this workout because it tones and strengthen your abdominal muscles.  Try them with your personal trainer in South Jersey during your at home personal training session in Cherry Hill NJ.

1. Extended Crunch on Ball, Part 1 (picture to right above)

Target Muscles: rectus abdominis, internal and external obliques
Set Up: Position your upper back against a stability ball with your thighs parallel to the ground and feet flat on the floor. Extend both arms behind your head (A).
Action: Contract your abs and lift your back from the ball (B).

2. Extended Crunch on Ball, Part 2

Bend your right elbow, bringing your arm to your side, then reach your left arm across your body (picture to right). Reverse, then repeat with your opposite arm. Do three sets of 10 reps on each side.

3. Russian Twist

Target Muscles: internal and external obliques
Set Up: Place your back against the top of a stability ball; your knees should be bent to 90 degrees and your feet flat on the floor. Hold a three- to six-pound medicine ball over your chest with extended arms (A).
Action: Rotate through your core to direct the ball towards the left; the ball should remain in the same position relative to your chest throughout each rep (B). Slowly reverse to return to the start, then repeat on your opposite side to complete one rep. Do three sets of 10 to 12 reps in total.

4. Medicine Ball Wood Chop

Target Muscles: rectus abdominis, internal and external obliques, erector spinae
Set Up: Stand with your feet wider than shoulder-width apart. Hold a three- to six-pound medicine ball with both hands and extend your arms up and to the left as shown (A).
Action: Contract your core as you twist through your waist to direct the ball to the outside of your right knee (B). Reverse to return to the start. Aim for three sets of 12 reps on each side.

5. Bent-leg Side Plank

Target Muscles: internal and external obliques, transverse abdominis
Set Up: Begin by lying on your right side with your right knee bent to 90 degrees on the floor. (Your foot should be behind you.) 
Action: Place your right palm and forearm flat on the floor as shown, then lift your left leg from the ground. Hold this position for 30 seconds, rest, then repeat on the other side. Complete this move a total of three times on each side. 

6.  Side-lying obliques crunch

 Target Muscles: internal and external obliques
Set Up: Lie on your right side with your legs stacked and your right arm extended beside your ear (A).
Action: Contract your abs and simultaneously lift your right arm and legs from the floor, supporting yourself with your left arm (B). Hold for one count before lowering back to the start. Do three sets of 10 reps on each side.

7.  Leg Lift and Lower

Target Muscles: rectus abdominis, transverse abdominis
Set Up: Lie faceup on a mat with your arms extended at your sides. Bend your knees and lift your legs so that your knees are over your hips and your calves are parallel to the floor.
Action: Keeping contact between your lower back and the floor, slowly lower your feet towards the ground, maintaining the same 90-degree bend in your knees as you go. Make sure you stop before your toes touch the ground. Return to the start, and repeat for three sets of 15 reps.

"One of my coworkers recently dropped 20-lbs in four weeks. I asked her for the secret to her success, and she mentioned something called the HCG Diet that is suppose to reduce cravings. She looks better and I want quick results like that! Is this something you advocate? How does it work?" —Mary P., Cherry Hill NJ

Thanks for writing in Mary! Don’t be jealous of your coworker's fat loss. If she keeps following this diet soon she will be suffering from an irregular heartbeat, hair-loss, and she will very likely regain the weight within one year. In today’s article I’m going to EXPOSE the HCG Diet. You can then decide for yourself whether or not you want to follow in the path of your coworker.

What Is The HCG Diet?

This diet was fairly popular in the 1950’s until it became clear that there was insufficient evidence to support using HCG for fat loss. (You also may have seen HCG featured on the Dr. Oz Show.) As with most fad diets, the HCG Diet has resurfaced and makes some pretty outlandish claims. Many of the products declare that the diet will “reset your metabolism”, change “abnormal eating patterns” and result with a “loss of 1-2 pounds per day.”

HCG is a hormone produced in women by the placenta during pregnancy. HCG is sold as a prescription drug approved by the Food & Drug Administration for various medical conditions including the treatment of female infertility (but not weight-loss). The diet requires a daily injection of this hormone along with a scary obligation to eat a very low calorie diet of ONLY 500 CALORIES A DAY!

Why Do People Lose So Fast?

In short, people are actually losing twenty pounds and more per month because they are starving themselves! If you stop eating, you will likely drop weight quickly no matter what you are injecting into your body.

It’s insane really… it will cost you hundreds of dollars a month and the real secret to this diet is… starvation. You don’t have to pay for that… you can starve yourself free of charge. =) (Which I don’t recommend!)

The HCG label actually states, there “is no substantial evidence that it increases weight-loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”

Is It Safe?

No matter your size, that level of calorie restriction is severe and does not lack consequences. These include, but are not limited to, gallstone formation, irregular heartbeat, vitamin & mineral deficiency and electrolyte imbalance. This means that the HCG diet is not only unhealthy, it’s hazardous.

Keep in mind that following this diet will give you an increased risk of headaches, blood clots, restlessness and depression. In addition, the HCG can give you pregnancy-like symptoms, such as water retention, breast tenderness and swelling. And finally, HCG can also cause a condition called OHSS, or ovarian hyperstimulation syndrome, which is potentially life-threatening.

In addition to the calorie restriction being unsafe, the HCG hormone is actually illegal for over the counter sale for any reason. In fact, it’s not approved for weight-loss even as a prescription. The FDA is warning any consumer currently using HCG for fat-loss to stop taking it and to stop following the dieting instructions immediately. I recommend this too!

My suggestion? Stick to what we know works—eating natural, wholesome foods, healthy supplements and exercise—and don’t be fooled, misled or tempted by fad starvation diets. Sustainable, healthy fat loss takes a permanent change of your habits and lifestyle.

First of all, you need to AVOID adding any refined sugar or harmful artificial sweeteners. What I do instead is use either a very small touch of organic maple syrup or a half packet of natural Stevia to just lightly sweeten my coffee. If you like your coffee black with no sweetener at all, that's the healthiest way.

If you're getting your coffee at a coffee shop, make sure to avoid all of those fancy specialty coffees (sweetened flavored lattes, frappuccinos, etc.) as they are almost ALWAYS loaded with extra sugars or artificial sweeteners. Some of those fancy coffee drinks at Starbucks or other coffee shops can have 300-400 calories in just one coffee! Definitely not good for your body or your blood sugar.

A latte or cappucino can be okay as long as you make sure to ask for it unsweetened, and then use your own stevia if you need a light sweet taste.

2. You also should try to AVOID at all costs any of those crappy artificial creamers (liquid or powder), which are usually made with corn syrup solids and hydrogenated oils (harmful trans fats). Instead, use a little bit of REAL full-fat cream (organic grass-fed if you can find it, as the CLA in grass-fed cream is very healthy).

Or, better yet, what I've been using for a while now is coconut milk/cream as one of the healthiest creamer alternatives. I get this by buying cans of organic coconut milk, and then after opening the can (shake the can well before opening), I store the coconut milk in the fridge in a container. Note that the cans of coconut milk are much creamier and better as a coffee creamer than those cartons of "coconut milk drink" which are just watered down coconut milk.

The thick creamy coconut milk is the healthiest option for coffee creamer because it's loaded with super healthy saturated fats called medium chain triglycerides (MCTs), which are known to boost your immune system and your metabolism! Plus, coconut milk in coffee is just plain delicious! It's the best healthy creamer option by far.

When people visit my house and we make a pot of coffee, I'll have them try the coconut milk/cream in their coffee and almost everyone always comments how much they love it!

3. If you want to load your coffee up with more healthy antioxidants and good taste, consider trying some added cinnamon to your coffee (cinnamon can help control blood sugar and has many other health benefits). It's also really tasty in coffee!

I also sometimes like to add a teaspoon of organic cocoa powder (non-sweetened) to my coffee to make my own sort of mocha coffee (but without the loads of sugar in a typical mocha you'd get at the coffee shop). The added cocoa powder also gives you great taste and a good dose of extra healthy antioxidants (and cocoa is also known for helping to lower blood pressure!)

I personally only drink coffee about 3-4 times per week, because I'm sensitive to caffeine and don't want to get addicted to caffeine like some people are. I see people that drink 3-4 cups per day that get a massive headache if they don't have their daily coffee due to caffeine withdrawal. I choose to avoid this addiction by only drinking it about 3-4 times a week, and I drink various teas like green, oolong, black, and white teas most other days, which are much lower in caffeine.

But despite the caffeine content, there is loads of data that show the high antioxidant levels and health benefits to coffee.

Lastly, it's extremely important to choose organic coffee beans, as conventional coffee is one of the most heavily treated crops with pesticides, fungicides, and herbicides. Remember that one of the many health risks with these chemicals is that some pesticides can act as "xenoestrogens" in your body, disrupting hormone balance for both men and women. Chronic xenoestrogen exposure can also be one cause of "stubborn abdominal fat" in both sexes, so choose organic as often as you can with most foods, but especially with coffee!

Did you know that nutrient-dense foods tend to be more complex? Take proteins, for instance. It takes more energy for your body to digest and use proteins than it does for simpler foods like sugars.

After eating protein, your metabolic rate will increase by approximately 30 percent. In other words, if you eat 100 calories of protein, 30 of those will be burned just digesting and using the protein. By comparison, the thermic effect of carbohydrates is typically around 10 percent, and fat is just 5 percent.

Proteins are primarily used as our body's— building blocks. They are most abundant in animal products—lean meats, egg whites, and low-fat cottage cheese are great protein sources. (Protein is also found, to a lesser degree, in beans, nuts, and various grains for you vegetarians out there.) Proteins are found in every cell in our bodies. Our muscles, hair, skin, nails, hormones, and blood all contain protein. And protein is extremely important both to our overall immunity and health.

Protein is also an extremely important (but often overlooked) fat-loss nutrient. Why? Proteins (along with resistance exercise) actually help your body change shape by adding muscle and increasing your metabolism. Remember, the point isn’t just to lose weight. The point is to lose fat, and increase muscle.

Now the point isn’t to eat a diet of all protein, not at all. My point is NOT to skip protein as part of each meal.

With all is this in mind, here are my top recommended high-protein foods. Please be sure to choose grass feed beef, cage-free chicken meat and eggs, and other organic meats whenever possible to avoid hormones and other unnatural additives.

Hearty post-workout snack or party app…You want to make sure your fridge is stocked with healthy snack options to keep you from choosing the wrong things.  However, sometimes you are just really in the mood for a late night grilled cheese.  Well, push that thought to the side and curb those cheesy cravings with this dip recipe.  You can prepare it ahead of time and snack a little bit after your in home personal training session in Philadelphia.  Our female personal trainers in Philadelphia suggest bringing this dip to your next spring function or upcoming barbeque.  Always practice portion control!

Hot & Cheesy Artichoke Dip

 Artichokes improve the portion size while packing in fiber for this filling snack. Rice crackers are thin crisps that are a lot lighter in calories and carbs when compared to a slice of sandwich bread.

Ingredients:

·         4 frozen artichokes, thawed and chopped
1/2 cup plain, low-fat Greek Yogurt
1/4 cup grated reduced fat pepper jack cheese
10 rice crackers

Directions:

·         Mix the artichokes, yogurt, mozzarella, and garlic power in a small oven safe bowl. Stir well and refrigerate until ready to enjoy.

·         Before serving, heat for 10 minutes in a 400F oven or microwave on high for 30 seconds. Serve immediately with crackers

  Nutritional Stats Per Serving  (1 cup of dip, crackers): 337 calories, 13 g protein, 26 g carbohydrates, 16 g fat (5 g saturated), 22 mg cholesterol, 3 g fiber, 425 mg sodium.

Let us know if you tried this one!

Do you suffer from chronic pain? Fibromyalgia is a condition that is mostly predominant in women.  It is considered a ghost aliment but causing life-altering pain which is chronic along with stiffness.  Yikes!  The good news is that there are ways to help and stay with your fitness lifestyle.  Medication and therapy are important to controlling the symptoms, but incorporating physical activity can improve your quality of life. The less inactive you are, the more you'll feel pain and fatigue.  Working out can help you sleep better and decrease your need for medication.  It is also a great mood booster, whereas Fibromyalgia has been known to cause depression.  So get up and get moving and try one of all of these forms of exercise!

1. Walking:  Our Philadelphia female personal trainers say it is a fabulous form of light aerobic exercise.  It has a list of healing benefits which include bringing  oxygen and nutrition to your muscles to keep them healthy, helps rebuild stamina, boosts energy, and reduces stiffness and pain.   Research has shown that low impact aerobics can reduce symptoms.  Also try swimming or water aerobics in a heated pool.

2. Strength Training:  Our female personal trainers in South Jersey suggest using light weights (1-3 lbs).  Lift slowly and precisely to improve muscle tone and strength.  Stronger muscles use less effort than weaker ones, which will leave them less fatigued.  Studies have shown strength training can help treat depression.  Be sure to target legs, chest, shoulders, back, arms, and abs.  Go for two to three times per week, with at least a 1-day break in between. Start with a weight you can lift comfortably for eight reps, then gradually up it to 10 and 12 reps. When you can lift the weight 12 times, two sessions in a row, you're ready to increase the weight slightly (and start back down at eight reps.)

3. Stretching:  You'll want to be sure to stretch at least once a day to increase flexibility, loosen up tight, stiff muscles, and improve your range of motion.  This will help ease everyday movements.  Stretching during workouts will help you tolerate strength training as well.  Have your TrainerDiva pro show you some good stretches during your next in home personal training session in Philadelphia.  The best time to stretch is after some light activity when your muscles are warm.

4. Yoga:  Hatha Yoga is a good form to practice because it is a gentle combo of light stretches, postures, breathing, and meditation.  Studies show this helps relieve the chronic symptoms of Fibromyalgia in women.  Yoga helps build endurance, energy, concentration, and helps you to sleep like a baby.  Tai-Chi is another good form of exercise that has similar benefits for relieving symptoms.

5. Everyday Activities: Believe it!  Studies have shown that the everyday tasks and activities like playing with your kids, mopping the floor, gardening, and other household chores count towards increasing your fitness and reducing symptoms.  Awesome!  A good idea is to spread your chore list throughout the day with accomplishing the tougher ones in the morning.  Make sure to take a rest when you need it!

Foods that help you get your beauty rest…Do you rely on sleeping pills to have a good night's rest?  A recent study found that people who take sleeping aids like Lunesta and Ambien have a risk of dying sooner or developing cancer.  Yikes!!  They are still trying to determine whether the results were due to a correlation between people being sick and taking sleeping pills rather than the meds itself putting them at risk.  Either way, our Philadelphia female personal trainers say, play it safe and go the natural way.  If you are restless when trying to sleep, then eat one of these food choice a few hours before bed.  Ahhh, you'll get your ZZZZZ's!

1. Honey: Add a drizzle to your chamomile tea or warm milk a few hours before hitting the sack.  The little bit of glucose lowers levels of orexin, which is a neurotransmitter that increases your levels of alertness. Interesting!

2. Whole Grains:  They encourage the production of insulin, which helps neural pathways get tryptophan (think Thanksgiving turkey), which is an amino acid that acts like a sedative.  Our personal trainers in South Jersey reach for a piece of whole grain toast before sleep.

3. Bananas:  Don't pop that pill, bite a banana instead!  They are full of potassium, which is a mineral associated with getting a deep night's sleep.  They also contain tryptophan and magnesium, nature's little sedative.

4. Beans:  Did you know B vitamins have been used to treat insomnia for a long time, as well as relieve stress and anxiety?  Beans are a natural vitamin B complex.

5. Nuts:  A handful of nuts make a great before bedtime snack.  They boost serotonin levels and are a fabulous source of tryptophan and magnesium.  If you have trouble falling asleep after your in home personal training session Philadelphia, nosh on these a few hours before bed.  Walnuts, flax seeds, pumpkin seeds, and sunflower seeds contain the highest levels of the natural sedative.

6. Poultry:  It's not just turkey that contains that little sleep chemical, tryptophan.  Actually all poultry does!  Really?  If you are having difficulty sleeping, nibble on a piece of chicken or slap a few slices of turkey on whole grain bread.

7. Yogurt:  Yogurt contains calcium, which is essential for processing sleep inducing hormones, tryptophan and melatonin. Enjoy a small bowl of yogurt with a few of your favorite fruit topping as a night time snack.

 Drop pounds before noon…Summer is fast approaching and so is bikini season.  Most women are trying to lose that last couple of pounds to slim down for the beach.  There are some things you can do to lose that last bit of weight, all before lunch.  Fabulous!  Check out these tips that will boost your calories burned.

1. Eat first thing in the a.m.  You gotta kick that metabolism in high gear by eating breakfast in the morning.  You may think skipping it may save you calories, but actually your body holds onto fat because it thinks it's being starved.  Yikes!  Don't just reach for the first thing on your way out the door either.  Make sure you first meal of the day consists of protein to give you energy and fiber to keep you full.  Here are some great healthy breakfast ideas to help you lose those lbs http://www.trainerdiva.com/lose-your-jiggle/lose-weight-with-these-breakfast-ideas/

2. Workout as soon after you wake.  Studies have shown that people who tend to work out first thing in the morning exercise header and longer than those evenings exercisers.  This means extra calories burned.  Schedule your in home personal training session in Philadelphia before work. Our Philadelphia female personal trainers say those who work out in the morning are more likely to stick to their routine.  Be sure to eat something small before you get into your sweat-fest. Then enjoy your breakfast after!

3. Snack on fiber.  A wise choice for a mid-morning snack should be something packed with fiber.  This will help satiate hunger and will keep you from overindulging during lunch.  Some of our personal trainers in South Jersey's favorites are a large apple (with skin) which is 116 calories and 5.4 grams of fiber, and baby carrots (6 ounces are 60 calories and 3 grams of fiber).

4. Sip water all day long.  Keep a re-useable water bottle near you at all times and keep refilling it.  The women of bridal boot camp in Philadelphia periodically sip on H2O before lunchtime to help them full.  Drinking water is a great no-calorie way to fill you up and keep you from mindless snacking.

Will you do all of the above before lunch?