Simple Weight Loss Tips You Can Start Using Today!Are you confused about what you need to do when it comes to weight loss? Here are lots of simple tips that are will help you focus on the important factors when losing weight. * Eat regularly (every 3-4 hours) and aim to distribute food intake evenly throughout the day (rather than have a large meal at night and not much through the day) * Energy In = Energy Out is Weight Maintenance * Energy In is More Energy Out is Weight Gain * Energy In is Less than Energy Out is Weight Loss The amount of calories you consume has to be 3500 calories less per week or 500 per day than your daily calorie needs. * Aim for a realistic rate of weight loss (around 0.5 - 1 kg per week) * Plan your meals and snacks, and shop accordingly. Read labels carefully. * Drink 2-3 Litres of water each day. Drink an extra 1 litre for every hour of exercise you do and even more if you are larger than average * Live by the 80/20 rule! 80% healthy, 20% not so healthy * Choose a variety of foods from all the food groups. 30 % Carbohydrates, 40% Protein and 30% fat. The amount will depend on individual requirements, but generally aim to include at least the following number of serves from each food group: Breads and Cereals – 4 serves per day (1 serve = 1 sl bread or ½ cup cereal or ½ cup cooked pasta or rice) Fruit - 2 serves per day (1 serve = 1 whole piece fruit or ½ cup tinned fruit or 1 cup fruit salad or 1 glass juice or 2 tblsp dried fruit) Vegetables - 4-5 serves per day (1 serve = 1 cup salad vegetables or ½ cup cooked vegetables) Dairy products (low fat) - 2 serves per day (1 serve = 250mL milk or 200g yoghurt or 2 slices cheese) Meat - 2-3 lean serve per day (65-100g cooked meat) Legumes – Minimum 1 serve per week (e.g. ½ cup baked beans) Oil/fat - 2 serves per day (1 serve = 1 tblsp oil or margarine or ¼ avocado) * This will help to ensure you consume all the nutrients your body requires for good health, weight loss and well-being. * Use low fat cooking methods such as grilling, microwaving, stir-frying, poaching, broiling, steaming and barbequeing Eat more high fibre foods as they are more filling and generally low in fat *Vegetables (other than those high in starch - potato, sweet potato, corn, pumpkin & peas) are low in kilojoules while being an excellent source of vitamins, minerals and fibre. Use herbs and spices for extra flavour rather than adding butter, oil or sauces. *Eat until your satisfied. As soon as you feel full, STOP EATING! You should never be hungry or full. *Fresh is best! The more processed food is the worse it is for you.
Click Below to Find out what it is Click Here!
|
