Eating Management : One Simple Rule For Forever Weight Loss

Tired of your weight loss program? Have you been eating a strict diet and doing heavy exercises without significant progress? No fat, no calories, low carbs, but it turned out to just make you unhealthy? Or you might have succeeded in your weight loss, but have it only last for 3 months before you get back to your previous weight? Is there something wrong with your body? Or maybe it’s because you never manage your diet....

The principle of healthy diet habit is very simple : when you eat more calories than what you actually need, you will gain weight, and as long as your calories intake is less than, or suit your needs, you can control your weight or even lose it.

By having diet management, you can manage the right daily habit to achieve your healthy weight loss goals which are:

* Step by step weight loss to reach your ideal weight

* Maintaning of your ideal weight

* Maintaining of a balanced nutrition

* Improvement of your bad eating habits

You do not need a nutritionist help to do eating management, as it is very simple method you can perform it by yourself. Just like these...

Step 1 : Identify your ideal weight

There are a lot of methods can be used to identify your ideal weight. One of them is by dividing body shape to big, medium and small sizes. • Measure your wrist round, to determine your body shape : Women : small if <13,9 cm (5,5”); medium if 14 –16,4 cm (5,5” – 6,5”); large if >16,5 cm (6,5”) Men : small if <16,5 cm (6,5”); medium if 16,6 – 17,7 cm (6,5” – 7”); large if >17,8 cm (7”)

• Find your ideal weight through this table of ideal weight based on height and body shape :

Body shape Women Men Medium 100 lbs (45,5 kg) for 106 lbs (48 kg) for 152 cm (60”), add 5 lbs 152 cm (60”), add 6 lbs for every 1” more for every 1” more

Small Deduct 10% Deduct 10%

Large Add 10% Add 10%

Step 2 : Calories

Calorie is food component that give us energy. To achieve an ideal weight, you need to reduce total calories in your diet. For you who is overweight (10-19% > ideal weight), you need to reduce approx. 500 calories per day to lose 0,5 kg of in one week. But when you have an obesity (20% or more > ideal weight), then you will need to reduce 1000 calories per day.

Let’s say you need to lose 10% of your weight, then you need to have 500 cal diet. This is an example on how you’re going to run your daily eating management:

Protein

Protein can stabilize your nutrition and make you feel full. Therefore, you will need to get 20% of calories (energy) from protein. For you who are on a 500 cal diet, you will need 100 cal from protein. Or equal to 25 gr (100/4=25) protein food source.

Fat

Unlike protein, fat is what you need to reduce. Max. 20% from calories is what you can get from fat, or equal to 100 cal. So maximum fat you can consume in your daily meal is 11 gr (100/9=11).

Carbohydrate

The rest 60% of calories is from carbohydrate. For your diet, add 300 cal or 75 gr (300/4=75) in your daily meals. Choose complex carbohydrate from flour and fiber contained foods. Complex carbohydrate like fiber is more difficult to digest, which give you the full feeling. On the other hand, reduce your consumption of simple carbohydrate such as sugar.

Mineral and Vitamin

Complete your eating management by adding adequate and low calories fruits and vegetables for your body, which is mineral and vitamin rich. Fruits and vegetables will provide you with important nutrition and fiber to support your weight loss program.

Alcohol

You can still have alcohol but in very limited portion. Adjust the portion in your daily eating management, as alcohol has 7 cal/gr.

Step 3 : Starting your eating management

Now you have learned how to manage your diet habit to reach your weight loss goals. All you have to do now is to carefully choose the food that can be included in your daily menu. But after a while you will get used to it.

Last but not least, don’t forget to top up your eating management with a routine exercise plan. No diet is going to be successful without exercise!

There you go, if you need help you get started we have a fantastic offer for you of free Personal Training session just fill the form below to get started today!