Health

Easy Techniques to Lose weight

Tips to lose weight

  1. If you are serious about losing weight, you must be on a strict diet. To control your weight you must eat fruits and vegetables. Fruits and vegetables are low in calories and high in fiber, which is calorie-saving and will help you feel full throughout the day, which will reduce hunger cravings.
  2. Exercise is a must to control weight. Exercise will burn additional calories and help aid weight loss. If you are new to exercise, focus on performing body weight only exercises, such as push-ups, sit ups, lunges, squats and calf raises. If a gym or personal trainer are available options, surely use them. Your goal is to identify an exercise that you can perform in which you will SWEAT for at least 30 minutes per day, three times per week.
  1. Drink plenty of water. Water consumption will help you feel full. If you are full, you will not consume calories, which will help long-term weight management. This is also a good time to cut out sugary drinks including juices and sodas. As you know, the general recommendation is about eight glasses per day.
  2. Be smart when you cook
  • Use pots and frying pans that are specially treated so that the food will not stick to them. Or instead of oils, use a cooking spray that is low in fat.
  • Do not fry foods. Bake, broil, roast, or barbecue them instead.
  • Take the fat you can see off of your meat. Take the skin off chicken.
  • Try not to eat sauces, dressings, and gravy unless they are ‘low-fat’ or ‘fat-free.’
  1. Be smart when you eat
  • Eat at the kitchen table and not in front of the TV.
  • Keep the salt, butter and margarine off the table.
  • Start your meal with a glass of water or a salad so that you will be less hungry and eat less.
  • Eat only small to medium amounts of food at each meal.
  • If you are hungry for more food after you finish your meal, have more vegetables, salad, or fruit.

6.Daily Calorie Needs
Refer to the chart given below to learn more about the daily calorie requirements according to different age groups.

Age Groups Daily Calorie Needs: Male Daily Calorie Needs: Female
19-59 2550 1940
60-74 2350 1900
75 & above 2100 1810

 

  • Note: if you want to lose weight you need to consume only 1200-1500 cal per day for adult female and 1500-1800cal per day for adult male.

Some healthy food choices

This table provides examples of foods to choose

Food Group Choose Avoid

Fruits and Vegetables

Steamed / low fat cooked vegetables and all fruits

Cucumber slices

Homemade soups

Canned fruits packed in water

Baked or mashed potatoes

Green salads + low fat dressing

Fried or battered vegetables

Pickles or pickled vegetables

Noodles, Cup of Soup

Canned fruits in syrup

French fries

Salads with mayonnaise (egg or tuna) and full fat dressings

Grain Products

Unsweetened cereals

Pasta + tomato sauce

Steamed rice

Whole grain breads

Unsalted crackers

Rice cakes

Low-fat,low-sodium microwave popcorn

Low-fat muffins

Sweetened cereals

Pasta + cream sauce

Fried rice

Cheese or nut bread

Salted crackers

Potato chips

Buttered popcorn

Donuts, cakes

Milk and Alternatives

Skim or 1% milk

Fat-free yogurt

Fat-free pudding

Low-fat frozen yogurt

Low-fat cheeses and spreads (4%, 7%, 15% MF)

2% or 3.25% milk

Regular yogurt

Regular pudding

Ice cream

Full fat cheese (35% MF), processed cheese, Cheese Whiz

Meats and Alternatives

Lean cuts of meat

Poultry without skin

Cooked fresh ham and other meats

pork, lamb, goat

Fresh Fish / fishcanned in water

Fatty or battered meats

Fried chicken

Salted or smoked meats

Deli meats, cold cuts, black forest ham, corned beef, bologna

Fish canned in oil

Other Foods

Sugar free Kool-Aid, Crystal Light

Diet soda/pop

Sugar free gum

Low-fat granola bars, trail mix

Dried fruits

Low-fat, low-sodium popcorn, salt-free pretzels

Kool-Aid

Regular soda/pop

Sweetened gum

Chocolate bars

Energy bars

Candies

Potato chips, cheezies, salted nuts

 

Unfortunately, there is no easy road to weight loss, which is why so many diet plans and pills that promise a quick weight loss.

The best way to lose weight, however, is still through a healthy lifestyle: reducing calorie consumption and getting regular exercise. Weight loss should be slow and steady to give the best chance of losing the pounds permanently. Keeping a diet and exercise journal may help in losing the weight and in keeping motivated.

 

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