how to lose weight – 10 easy tips here
By Live Dr - Fri Sep 26, 3:15 am
TIP 1 Find out how many calorie do you need per day
Daily calorie requirement [DCR]=body weight [Ib]*15+
Moderate activity [mins/day]*3.5
Since you wish to loose weight, your target=DCR-500 kcal
For instance, your weight 140 Ib and you perform 20 mins of moderate
Activity (e.g. brisk walking) every day.DCR of this example = (140 * 15) %(20 * 3.5) =
2100 + 70 = 2170 kcal.DCR minus 500 kcal ; it would be 2170 – 500 = 1670 kcal.
Therefore 1670 kcal is the target in this example to losing 1 ib (0.45kg) per week
TIP 2. Eat at least 3-5 serving of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your
Your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low.
TIP 3. Watch for portion size
One serving of pasta means ½ of cooked pasta. However, most restaurants serve a pasta dish with 4 serving 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 keep your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5-6 smaller meals throughout the day. Periods of extended fasting increases insulin resistance and may cause metabolic syndrome.
TIP 5. Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed)
and conventional foods such as fast food. packed and conventional foods are often higher in sodium and fat content. Many people 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 over 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 with a fat – free claim does not mean that is low in calories. similarly a product as low-sugar or low-carb does not mean it is low in fat calories. Always read the nutrition table on the packing.
TIP 8. Watch for the surgary drinks
Juices , pop, cream and 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 boby, it will also help you fell full.
TIP 9. Keep a food dairy
Keeping a food diary helps you pin point your eating pattern and will enable you to easily modify it. Possible, have a registered dietitian your diary.
TIP 10. Exercise regularly
Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also try adding weight – bearing exercise at least 2 times a week. This will help burn some of the unwanted calories.
(NOTE . 1 POUND = 0.45 kg)