Hi Friend!
Today is Halloween!

I know for me, the chocolate is a tough one to stay away from. (confession: I have already finished the chocolate I bought for the trick or treaters and had to buy another bag). It's a constant battle.... 

If you are looking to lose weight, the name of the game is food!
Unfortunately most of us do not exercise enough to make up for a weak diet.

Here are a few suggestions that work: 

1. Eat balanced meals. Try to make sure you are getting protein, fat and quality carbs each time you eat. I always make sure to have at least 20 grams of per meal. This could be something as simple as 2 eggs and a couple slices of sprouted bread (Sprouting increases amino acids in the grains. This makes sprouted grain bread higher in protein compared to whole-grain bread)
2. Drink as much water as you can. Two litres is the minimum for most people. One of my teachers, Paul Chek, recommends drinking your bodyweight in kilograms x 0.033 in litres of water per day (examle: if you weigh 150 pounds, converted to kilograms is 68kg, multiplied by .033 equals 2.24 litres a day). I like to fill up my requirement for the day in one, or two, big water bottles so that I can keep track of how much I am drinking as the day goes and I do my best to get it done (secret: sometimes it just doesn't happen, but I do my best!) 
   But it’s not just about quantity. If you are drinking distilled, get minerals in your water. This means supplementing with electrolytes and/or sea salt or pink Himalayan salt, and steering away from tap water, which could possibly dehydrate you further. 
   For 1 gallon of water you should add half a teaspoon of pure/unprocessed Himalayan crystal salt. A pinch of salt should be added to a 12-ounce glass.
3. Track your food by journaling. There are so many great free apps online now. I like to use "Calorie Counter By Fat Secret". Tracking your food will help to keep you aware of what you're eating and makes you think before eating something that doesn't align with your fitness goal. 
4. Minimize or stay away from processed foods - pasta, rice, bread, cereal … the other stuff you know about like pop, chips and sweet. And definitely limit alcohol. Alcohol can cause weight gain in four ways: it stops your body from burning fat, it's high in calories, it can make you feel hungry , and it can lead to poor food choices.
5. Veggies and fruits are unlimited (yay!) but always try and have these with some protein and fat, like a slice of cheese, or some nuts. 
6. If you like to eat out often, just assume you are eating way more calories than you think. A safe bet is a garden salad with grilled chicken, make sure to get the dressing on the side and use it very sparingly. (I have gotten used to no dressing at all most times.) Here is an article breaking it down. You will see, it is the dressings that make up the most calories in your food!
7. Have a plan for what you are eating a few days ahead of time so that you can also make sure you have groceries on hand. 
8. Cook in batches whenever you can to have food ahead for the next day and/or to put in the freezer.
9. Food should taste good but there are times when you need to eat to fuel your body and taste should not be your major priority. A simple meal like chicken or fish with veggies will always keep you on track.
10. Have a plan for what you will do when you are socializing. You can show control and don’t have to follow what everyone else is doing. Eat a filling meal before you go to the party. Drink soda water dressed with a lime so it looks like an alcoholic drink and you won't get pressured into having a drink. But if you must, vodka with soda (heavy on the soda) is one of the lower calories drinks you can have, just be sure to limit your intake!

There are lots of other tips, but these are the simplest that we can start with for now.
Pick a couple of these to work on and slowly make changes every week or two.

It just takes consistency and Baby Steps!

You got this!

Emmanuela