Has your weight loss come to a halt? Do you want to get back on track? We have found through personal experience these ideas will help you lose weight in a healthy way. Find out how many calories you need (BMR Basal Metabolic Rate) (Body Weight (lb) x 15) + (Moderate Activity (minutes/day) x 3.5) = BMR in kcal Since you wish to lose weight, deduct 500 kcal from your BMR which would give you a weight loss of about 1lb a week. Dont skip meals Eating 5-6 smaller meals throughout the day keeps your blood sugar level balanced and helps to keep your calorie intake steady. Watch your portion size Because you are now eating more often the portion sizes must be reduced to keep the total daily number of calories down to your BMR minus 500 kcal. Go fresh Packaged and fast foods are often higher in sodium and fat content. Fresh foods are more wholesome and healthy. Wholegrains and fish are recommended for healthy eating. Fruits and vegetables are packed with vitamins, antioxidants and fibre. They are also low in calories and make you feel full sooner. Read the labels Always read the nutrition label on packaged food as a product labelled as low-fat does not mean it is low in calories. This also applies to products labelled as low-sugar or low-carb as it could be high in fat or calories. Watch what you drink Try to drink at least 8 glasses of water a day to hydrate your body and help you feel full. Fizzy drinks, cordial, juices, cream and sugar in your coffee or tea all add up. Give yourself a treat Treat yourself occasionally to the food you love, but watch the frequency and quantity of it. Rewarding your weight loss can be beneficial to your weight loss goals, because not eating any of your favourite treats could lead to giving up your weight loss program. Exercise Physical activity is a must to stay healthy. Weight training and cardio are both important for muscle retention and fat loss. We have found that following these ideas has worked for us as weight loss and fitness gains have improved significantly and we are sure they will for you as well. |
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