Weight Loss Faq
Tips to help you lose weight to look better, feel better, and live a healthier life.
Tip 1: Find out how many calories you need
(Body Weight (lb) x 15) + (moderate activity (mins/day) x 3.5) = BMR in kcal
For instance, you weigh 150 lb and you perform 25 mins of moderate activity every day. BMR of this example = (150 x 15) + (25 x 3.5) = 2250 + 87.5 = 2337.5 kcal. BMR minus 400kcal; it would be 2337.5 - 400 = 1937.5 kcal. Therefore 1937.5 kcal is the target in this example to losing 1 lb per week.
Tip 2: Eat at least 5-6 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: What is 1 Portion for you meal, watch it
One serving of rice means 1/2 cup of cooked rice. However, most restaurants serve a rice dish with 4 servings of rice!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Tip 4: Go for 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 5: Never 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. And this is a good idea if you cut down your calories intake after 6PM.
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 quantity and the frequency . 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.
And cutting too much, or fasting will harm you muscles.
Tip 7: Watch for the water and sugary drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 10-12 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip 8: 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 9: 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.
Tip 10: Exercise vs Weight Loss.
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.
Suggested By by Biomechanics and Nutrition expert Neeraj Mehta, Director of GFFI Fitness Academy http://www.gffi-fitness.org
Tips to help you lose weight to look better, feel better, and live a healthier life.
Tip 1: Find out how many calories you need
(Body Weight (lb) x 15) + (moderate activity (mins/day) x 3.5) = BMR in kcal
|
Basal Metabolic Rate ( BMR )
|
|
(Body Weight (lb) x 15) +
(moderate activity (mins/day) x 3.5) = BMR in kcal
|
|
Since you wish to lose
weight, deduct you BMR by 400 to 500 kcal
|
Tip 2: Eat at least 5-6 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: What is 1 Portion for you meal, watch it
One serving of rice means 1/2 cup of cooked rice. However, most restaurants serve a rice dish with 4 servings of rice!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Tip 4: Go for 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 5: Never 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. And this is a good idea if you cut down your calories intake after 6PM.
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 quantity and the frequency . 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.
And cutting too much, or fasting will harm you muscles.
Tip 7: Watch for the water and sugary drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 10-12 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip 8: 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 9: 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.
Tip 10: Exercise vs Weight Loss.
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.
Suggested By by Biomechanics and Nutrition expert Neeraj Mehta, Director of GFFI Fitness Academy http://www.gffi-fitness.org
No comments:
Post a Comment