The following easy weight loss tips will help you lose weight in a healthy way.
Tip 1: Find out how many calories you need
BMR (Basal Metabolic Rate)BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR – 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Tip 3: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Tip 4: Do not Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day.
Tip 5: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
Tip 6: Don’t be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
Tip 7: Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
Tip7: Watch for the sugary drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip 9: Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Tip 10: Exercise, period
Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
Thanks a lot for visiting 2tastyfood.com.Leave your comments and subscribe yourself for daily updates via Email,For more Food recipes,chicken recipes and Weight Loss view my older posts.
Thanks for putting this up. I searched on how to make watch good comments and after not getting much I found this which I learned about how a profile can make an impression.
I never understood how stressed I am about my weight until recently and found your site on google.
Thanks for an idea, you sparked at thought from a concept I hadn’t given thoguht to yet. Now lets see if I can do something productive with it.
I am quite interesting in this topic hope you will elaborate more on it in future posts
Very helpful. I love the way you write. Do you have an RSS feed?
Lots of Good information in your posting, I bookmarked your blog post so I can visit again in the near future, Cheers
Hi there, I enjoyed the report. You provide allot of great advice on diet and nutrition. Anyone needing to reduce fat wil benefit allot with your information. Found your blog post Yahoo and have bookmarked this for future reference.
Thanks for this info. Looking forward to next one.