Don’t skimp on sleep. Inadequate sleep leads to increased appetite and weight gain. Research shows that sleep deprivation leads to an increase in hunger, disruption in our metabolism, and an increase in our cravings for sweet, starchy and salty foods. Have I convinced you yet? If not, listen up. In one study, women who regularly slept five or fewer hours a night were 32% more likely to have gained at least 33 pounds over the 16 years the study spanned than those who slept 7-8 hours.

Fruit smoothies – A good breakfast at any time, but especially on a hot summer day. Use fresh or frozen fruits and berries such as bananas, strawberries, raspberries or any other fruit you like.

Smart food choices on a daily basis will help you look and feel your best. If you are exercising and making the wrong food choices your body will still not give you the energy you are looking for. Even the act of exercising starts with good nutrition. Muscles cannot function properly without being fed properly; so the basics of women’s health must start with good nutrition.

Smoothies – Instead of having plain milk, try some new fruitful flavors with delicious smoothies. Having fresh fruits in the morning with milk also help in cleaning the antioxidants from your body. Try new fruits or smoothie recipes for kids and they will always ask for more every day. Preparing smoothies hardly takes time and gives you a good break from the eating routine every morning.

Again, you need to add protein in all meals. The easiest way to have proteins for lunch is to store leftovers from last nights dinner. Chicken chunks and pieces of fish, all are great sources of proteins. Just add them in your lunch over salads.

Quit adding sugar to your cereal, tea, or coffee. For your cereal, you can add fruit and nut products to make it a powerful and healthy breakfast. As to tea and coffee, they mainly do one’s body more damage than good, with the exception of green tea. If you’d like tea or coffee to wake you up, you’re absolutely not eating for strength. It’s time to take a close look at your daily diet.

Yogurt with fresh fruits – If possible, choose a low fat yogurt with a low sugar and calorie content. Add fruits or berries of your own choice and serve with a large glass of fresh orange juice.

You’ll feel sated if you drink a minimum of eight cups of water per day. Water will also help clear your system, it’ll help keep your skin soft, and you’ll generally feel much better; plus it’ll help you take the pounds off.