Saturday, 14 March 2015

Tips to lose weight

Weight loss tips are highly sought after and some sources give inaccurate information which is of no use to anyone. Weight Loss Watch has compiled a top 10 list, detailing the ten most effective methods of achieving weight loss in a healthy manner.

Tip 1

How many calories, do you as an individual, personally need?

Using the Basal Metabolic Rate, it is possible to calculate the amount of calories that you personally need to achieve weight loss. Below is the formula;

BMR (kcal) = Body Weight (lb) * 15 + (moderate activity (minutes/day) * 3.5) Note: since you are looking to lose weight, Target = BMR - 500 kcal

Let’s look at an example using the above equation. Say you weigh 145 lb and exercise for 30 minutes per day. The BMR would equate to (145 * 15) + (30 * 3.5) = 2175 + 105 = 2280 kcal.

The target to losing 1 lb per week, in this example, is therefore 2280 subtracting 500 which is 1780 kcal.

Tip 2

Eat five servings of fruit and vegetables each and every day!

Despite endless advice instructing you to eat your greens, it is critically important to include fruits and vegetables in your daily diet. Both contain fibres, vitamins and antioxidants which fill up your stomach quickly, meaning that you feel full more quickly. They are also low in calories which help to preserve a low calorie count.

Tip 3

Beware of portion sizes.

As an example, a serving of pasta equates to 1/2 cup of cooked pasta, yet restaurants serve pasta as four servings in one meal. Think to yourself, that leaving leftovers is fine and prevent yourself from feeling obliged to finish the meal, since it is quadruple the average serving anyway.

Tip 4

Don’t skip meals under any circumstances.

Consuming small, but frequent meals contribute to controlling your blood sugar levels and achieving a constantly balanced calorie intake. Breaking down three main meals into smaller meals of perhaps five or six, will help to achieve such control.

Tip 5

Opt for fresh wholesome foods.

It is best to purchase fresh foods, and stay well clear of fast food as these are typically higher in sodium and fat. Simply replacing your fast food lunch meal with a prepared home meal can assist greatly in achieving weight loss in a healthy manner.

Tip 6

Don’t completely refrain from your favorite foods

Healthy eating and weight loss doesn’t need to completely eradicate your favorite treats if done correctly. Feel free to indulge in a piece of chocolate cake or a bowl of ice cream, just ensure the quantity and regularity are kept to a reduced level. Cutting out all treats usually leads to a failed diet, but rewarding yourself with a treat every now and then will encourage you to succeed in your diet program.

Tip 7

Reading and interpreting nutritional information on labels and food packaging.

It is a statutory requirement to include nutritional information on food products and this allows us to interpret the figures and decide whether or not it fits in with our diet program. An understanding of the facts and figures is required, as a fat-free claim displayed prominently on the front of the packaging might not tell you the large number of calories which will be kept on the back. Low carbohydrate foods are all well and good, but that doesn’t mean to say that they are also low in fat and calories.

Tip 8

Sugary drinks are best avoided.

Juices, sugar and cream can have a highly negative effect on anyone’s diet. The best liquid to take is water, and the recommended consumption is 8 glasses of water per day, which will help you, feel full and also help to hydrate your body.

Tip 9

Maintain a food diary.

Maintaining a log of the foods you have eaten can help identify problem foods which you can then replace with suitable alternatives. You may also wish to consult a qualified Dietician and share your diary with them in an attempt to improve your diet by switching a few items.

Tip 10


When most people think of ways to lose weight, exercise is commonly at the top. Exercise is a cheap, simple and very effective way to burn off calories and fat in a healthy way. To remain healthy, the recommended exercise time lies between 30 minutes and 60 minutes per day, though adding weight-bearing exercises at least twice per day helps to burn off those extra calories.

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