Top 10 Easy Weight Loss Tips
Favfav77
Posts: 11 Member
Tip 1: Find out how many calories you need
BMR (Basal Metabolic Rate) / BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
Tool: Use our online Calories Calculator to calculate how many calories you need every day.
Tip 2: Eat at least 5 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: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings 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 keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Read more: 4 Breakfast items to Avoid
Tip 5: Go for wholesome fresh foods
Purchase fresh foods and avoid highly processed foods. In my book Go UnDiet, I called out highly processed foods (I call them HPFs in short) as the real culprit of obesity, not meat or carb. HPFs and fast 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 6: Don't be overly-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 labeled 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.
Read more: Understanding Food Labelings
Tip 8: Watch for the sugary drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full. In my book, Go UnDiet, I reviewed various drinks sold widely commercially. I found that some drinks, like milkshakes, are calorie-bombs with over 1000 calories!
Read more: 5 Myths about Drinks
Tip 9: 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 10: Exercise, period
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.
Have a nice day!:smooched:
BMR (Basal Metabolic Rate) / BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
Tool: Use our online Calories Calculator to calculate how many calories you need every day.
Tip 2: Eat at least 5 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: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings 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 keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Read more: 4 Breakfast items to Avoid
Tip 5: Go for wholesome fresh foods
Purchase fresh foods and avoid highly processed foods. In my book Go UnDiet, I called out highly processed foods (I call them HPFs in short) as the real culprit of obesity, not meat or carb. HPFs and fast 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 6: Don't be overly-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 labeled 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.
Read more: Understanding Food Labelings
Tip 8: Watch for the sugary drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full. In my book, Go UnDiet, I reviewed various drinks sold widely commercially. I found that some drinks, like milkshakes, are calorie-bombs with over 1000 calories!
Read more: 5 Myths about Drinks
Tip 9: 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 10: Exercise, period
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.
Have a nice day!:smooched:
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Replies
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Thanks!!
Do you follow Tip 1 to determine your daily calories? I've read so much on this and do feel the generic 1200 calories is not enough for most people. It would be great to talk to someone actually following this!0 -
Well yes it does work, so you know how to balance your weight or lose it. I am a 7 month raw vegan and I lose 2 pounds every week , basically eating tons of fruits and veggies, not limiting my self. With workouts I lose more so it depends what you do,:happy:0
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I try to eat clean and always try to build my meals/snacks around a healthy protein source (chicken usually), whole grain carbs and healthy fat. So being a raw vegan, do you ever feel hungry I have always been interested in juicing but worried I'd be starving
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I have such a hard time with rule 1. I can not seem to get enough calories ever. I eat mostly clean. Salad and veggies have so few calories that they fill me up without adding much to my caloric intake. I would to take a look at your food diary. Would you think about opening it for your friends?0
