In 8 weeks you can expect to lose between 5 and 10 pounds if you:

Drink water as your beverage of choice

Switch out red meat for beans and fish 4 times a week

Choose only 1% and fat free dairy products

Lose the sodium - by nixing fast food, deli meats

Learn what are appropriate portion sizes of each food group choice

At every meal have a 4-6 ounce serving of protein, 1/2 cup healthy grain, fruit and vegetable with one serving of healthy fat.

Snacks should run about 150 calories

Get moving - build up to an hour a day of cardiovascular or cardio/weight training and switch off muscle groups.

Some gyms will give you a 7 day pass and one trainer session to try out the gym - take advantage and learn.

Amy Hendel

Fat Families Thin Families (BenBella Books)

I want to lose at least 50 lbs.