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Inspira Medical Centers 333 Irving Ave. Bridgeton, NJ 08302 Many people develop eating habits that can sabotage weight-loss success. Find out if you're guilty of these three top offenders. You're nearing your weight-loss goal, but the last 10 pounds won't budge. What's holding you back? eak the Cycle Family & Friends + You is published by Inspira Health Network. The material in this publication in no way seeks to diagnose or treat illness or to serve as a substitute for professional medical care. Please speak with your health care provider if you have a health concern or if you are considering adopting any exercise program or dietary guidelines. For permission to reprint any portion of this publication; to notify us that you have received more than one copy; or to be removed from the mailing list, please contact us at (856) 575-4541. 1. You "treat yourself" after an intense workout. Staying active doesn't make up for an unhealthy diet, according to the American Council on Exercise. If you feel hungry after your workout or if you exercised at moderate or high intensity, enjoy a small snack that includes healthy carbohydrates and protein. Instead of a sugary treat like ice cream, for example, satisfy your sweet tooth with a glass of chocolate milk or 6 ounces (¾ cup) of Greek yogurt topped with strawberries. 2. You don't plan your meals. It may feel time-consuming, but scheduling your meals and snacks for the week can be a huge help in losing weight. "Planning and preparing meals ahead of time are not only great ways to save time and money, but your healthy ready-to-go meals will allow you to live the healthy lifestyle you want for yourself and your family," said Diana Alvarado, R.D.N., C.D.E., dietitian at Inspira Health Network. "Planning helps to create success." 3. You don't eat breakfast. People who skip breakfast often have a harder time losing weight than people who eat a healthy morning meal. If you don't start your days with good nutrition, you may end up eating most of your calories at night. Do you find it hard to eat in the morning? Planning your breakfasts ahead of time can help. You'll be able to stock your fridge with quick, healthy options and won't be stressed out trying to eat and run out the door. To learn how nutrition counseling can help improve your health, visit InspiraHealthNetwork.org/Nutrition-Counseling. Inspira Health Network complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability or sex. Inspira Health Network does not exclude people or treat them differ- ently because of race, color, national origin, age, disability or sex. For more information, see link on the bottom of our home page at www.InspiraHealthNetwork.org. ATTENTION: If you speak Spanish, Chinese, Korean or another language, language assistance services, free of charge, are available to you. Call 856-641-7770.