Minutes to Prepare: 5 Minutes to Cook: 10 Number of Servings: 5 Ingredients Cooking spray 5 Tilapia fillets 1/4 cp. Lemon Juice 2 Tbsp. I can't believe it's not butter light, melted 1 Tbsp minced Garlic 1 tsp. Worchestershire Sauce 1/8 tsp. ground red pepper (or more to taste) 2 tbsp. Parsley

Ahi Tuna (Yellowfin) Steaks Grilled with a Mediterranean Flair. The steaks are usually served either Raw, as in sushi seared, or grilled. This recipe is a bit of a cross between seared italian style and Spanish grilled.

One Leg Hip Bridge The One Leg Hip Bridge is an exercise intended to strengthen and tighten your core, which is an important part of any weight loss plan. Whenever patients are on a diet or weight loss program, they often wonder how they can firm up their midsection. The easy answer is sit-ups and crunches, but there is so much more that goes into it. Our core muscles act like a girdle, and just like women used to wear girdles because they were slimming and “improved” their shape, we can all tighten our core girdle effectively making visual results of fat loss even more noticeable. Strengthening your core girdle muscles also solves many other issues such as posture and back problems.

Using A Food Journal On A Weight Loss Program: An Important Part of Weight Loss Accountability If you are looking for quick weight loss, accountability is one of the most important aspects of all weight loss programs. Writing down what you are eating at each meal and being able to look back at your daily intake allows you to see exactly where you may have deviated or how well you are doing when looking for rapid weight loss. This allows you to point to something tangible when you are reflecting on your diet with your weight loss goal in mind. I speak with people every day at work that talk to me about their “diet” and I ask a very simple question: “How many calories a day are you eating?” I would say that 70-80 percent of people respond “I don’t know.” I can almost guarantee that the guess is much less than their actual caloric intake. Whenever you are on a weight loss program take the extra time and take the guess work out of your diet, keep a food journal.

Chicken Breast Riviera Minutes to Prepare: 15 Minutes to Cook: 30 Number of Servings: 4

There is something I like to call the “Biggest Loser Complex”. After several years of being in the weight loss/fitness industries I have realized there is an emerging issue that is de-railing people from their weight loss goals it is called Unrealistic Expectations. The reason I refer to the expectations as the “Biggest Loser Complex” is because millions of people have watched this show, season after season and seen amazing weight loss results. They see people lose 20 lbs a week and 100+lbs over the course of the 16 episode season. These people are in environments that are completely controlled, where they exercise 6 hours a day minimum and are prepared meals and given groceries to stock the Kitchen. Who among us has the access or ability to do any of these things? And lets admit it your chances of being picked to go on the Biggest Loser show are slim to none (pardon the pun :]).

We are often asked for tips on how to lose fat from stubborn areas like the stomach and hips.

Exercise… many people think that it is the answer to weight loss and the resolution to chubby problem areas. Exercise is only part of the answer, and in my opinion a small part. The emphasis of exercising to lose weight has been exacerbated by shows like the Biggest Loser & Celebrity Boot Camp. As a National Academy of Sports Medicine Certified Personal Trainer I am a huge advocate of exercise. However from my experience starting an exercise program to lose weight reminds me of fireworks; exciting but burns out quickly.

Here are two additional at home exercises you can add to your arsenal that will help you while on our FIT Medical Weight Loss Program. Start off slow, but push yourself and try and get to the point where you can do any combination of these exercises for 20-30 mins 3 times a week.