Top Ten Weight Loss Tips - based on scientific evidence
As many made losing weight and being healthier in 2013 part of their New Years Resolutions, it is exacltly towards the end of the very 1st month that many start losing motivation. Here is a program of weight loss tips, all based on scientific
evidence, that will help you take in fewer calories and burn more energy
through activity. These are simple habits that everyone can fit into
their daily routines and doing them over the longer-term will help you
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lose weight and keep it off...
1. Keep to your meal routine...
Try to eat roughly the same times each day, preferably three times a
day, without leaving more than 5 hours between each meal. Pick a pattern
that fits into your own daily routine and stick to it. If you need a
snack, try to snack around the same time each day. Try planning when you
intend to eat and check at the end of the day if you have achieved it.
Keeping a record has been shown to increase people's success in
developing healthy habits.
2. Go reduced fat...
Choose reduced fat versions of foods such as diary products
(consuming 300mls semi-skimmed milk/day saves 60 calories per day or 420
calories per week when compared to full fat milk), spreads and salad
dressings where you can. Use them sparingly as some, although reduced,
can still be high in fat.
3. Walk off the weight...
Walk 1000 steps (equivalent to 60-90 minutes moderate activity) each
day. You can use pedometer to help count the steps. You can break up
your walking throughout the day. Even just 5000 steps a day (40 mins
walking at a brisk pace) will burn 1240 calories over a week. Take the
stairs rather than lift whenever you can.
4. Pack a healthy snack...
If you snack, choose a healthy option such as fresh fruit, low
calorie yogurts with less than 100 calories per pot instead of chocolate
and crisps. (Herbalife's protein bars and soya nuts are excellent
alternative as they are high in protein and fibre and low in fat and
sugars and will keep you satisfied for longer). Take a piece of fruit to
work in your bag so that you can have it with you for snack. Save
yourself 225 calories by having a banana instead of a snack-size
chocolate bar. Rule is high fibre/ protein and low fat/ sugar option.
5. Look at the labels...
Be careful about food claims. Check the fat and sugar content on food
labels when shopping and preparing food. Low fat versions of food can
have the same amount of calories as full fat versions because of the
increase in sugar content. Snacks should have less than 3g fat and less
than 8g sugar per serving. Breakfast cereal should have less than 5g fat
and less than 10g sugar per 100g, etc. Order a shopping guide from the Reduce the Risk website.
6. Caution with your portions...
Don't heap food on your plate (except vegetables - preferably
steamed). Fill your plate up with lots of vegetables. Rule is to fill
quarter of your plate with some form of lean protein foods (tofu, lean
chicken breast of filet of fish, grilled rather than fried), quarter of
your plate with some carbs (potatoes, rice, bread - preferably wholemeal
versions) and half of your plate to fill up with colourful vegetables.
7. Up on your feet...
Break up your sitting time. Stand for ten minutes of every hour.
Standing up on a bus or train burns extra calories an hour. When
watching TV try to stand up during the ad breaks and do a few chores
(e.g. wash the dishes or put the rubbish out).
8. Think about your drinks...
Choose water over sugary drinks. Even unsweetened fruit juice is high
in natural sugars, so, limit intake to 1 glass per day. Alcohol is
backed with calories so limit the amount you drink - 1 pint of bear has 2
units of alcohol and 182 calories. Herbal teas are excellent
alternative to teas and coffee. Try to drink at least 2 litres of water a
day. (Herbalife's Thermojetics Instant Herbal Beverage based
on green tea and other botanicals is a refreshing alternative to tea
and coffee, has antioxidant powers and will help you burn fat. It also
goes towards your water consumption.)
9. Focus on your food...
Slow down. Don't eat on the go or while watching TV. Eat at a table
if possible as the correct posture will help with better digestion of
food. Eating meals at the table will also help you focus on the amount
of food that you eat. Don't eat while walking, wait until you get there
and take time to concentrate on what you are eating.
10. Don't forget your 5 a day...
Eat at least 5 portions of fruit and vegetables a day (400g). Have
vegetables and fruit with every meal. Remember that 5 a day is an
absolute minimum to give your body just a minimal amount of vitamins and
minerals to function properly. Try to supplement your diet as it is
impossible with today's lifestyles to give your body an optimum
nutrition it really deserves. (Herbalife's Formula 1 Nutritional Shake Mix and Formula 2 Multivitamin and Mineral Herbal Tablets are an excellent way to manage your weight and make sure you give your body 100% it needs on a daily basis).
The sooner you can incorporate all the tips into your life, the
quicker you will start to see the changes in your weight and hopefully
your body shape. Changing habits of a lifetime is hard work but once the
tips become part of your normal routine you will hardly notice them.
Just like brushing your teeth.