Weight Loss Tips

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Hope you have a healthy trip

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  • Very nice, thanks.
    But prefer instead of the front page picture the last one with the word Help on the scale
    Once again I like the simplicity and clarity of the presentation
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Weight Loss Tips

  1. 1. WEIGHT LOSS TIPS With Thanks to RD, flickr ©
  2. 2. START DOING THESE 1. Take 10,000 steps a day 2. Eat breakfast without fail 3. Stop eating before you are full 4. Enjoy your favorite food in moderation 5. Have five small healthy meals a day instead of three large ones 6. Get most of your calories before noon
  3. 3. Cooking <ul><li>Grill, steam, bake or microwave instead of frying </li></ul><ul><li>Follow the “½ veggies, ¼ protein, ¼ carbs on your plate” rule </li></ul><ul><li>Eat whole fruit rather than drink juice </li></ul><ul><li>Use herbs and spices to flavor meals instead of fatty juices </li></ul><ul><li>Cook in liquids instead of oil </li></ul><ul><li>Switch to sweeteners rather than sugar </li></ul>
  4. 4. Eating <ul><li>Downsize your portions </li></ul><ul><li>Use salad plate for meals instead of dinner plate, a tall glass rather than a squat one – “fool your eyes”! </li></ul><ul><li>Avoid highly refined “white” foods </li></ul><ul><li>See what you are eating, eat from a bowl or plate </li></ul>
  5. 5. Dining Out <ul><li>Avoid “all-you-can-eat” buffets </li></ul><ul><li>Order entrée-sized meals or share a main </li></ul><ul><li>You don’t need to clear your plate </li></ul><ul><li>Avoid garlic bread and herb breads </li></ul><ul><li>Choose tomato-based sauces on pasta </li></ul><ul><li>Choose sorbets of fruit salads for dessert </li></ul><ul><li>Fill up on water </li></ul>
  6. 6. What’s on your plate? <ul><li>Always choose: </li></ul><ul><li>Unprocessed foods – those closest to their natural state </li></ul><ul><li>“ Naked” foods: fresh fruits and vegetables not covered in fat, salt or sugar </li></ul><ul><li>Protein from lean animals, fish and or plant sources at every meal </li></ul><ul><li>High fibre foods such as wholegrain breads and sweet potato </li></ul><ul><li>Plain water (up to 8 glasses a day) </li></ul><ul><li>Low-GI food such as oats, legumes and potato </li></ul><ul><li>Food low in saturated and trans fats such as rice, nuts and pasta </li></ul><ul><li>Low dairy foods such as skim milk and low-fat yoghurt </li></ul><ul><li>Zero-calorie teas </li></ul><ul><li>Spicy foods that may speed up your metabolism,, such as chili </li></ul>
  7. 7. How to fit in More Exercise? <ul><li>Walk – it’s cheap, convenient and a great way to burn fat. </li></ul><ul><li>Be more active in your daily life – take the stairs, park a block away etc. </li></ul><ul><li>Mix up your exercise to prevent boredom </li></ul><ul><li>Find an exercise friend to keep you company, an iPod etc. </li></ul><ul><li>Include muscle-strengthening exercises such as push-ups and tricep dips </li></ul><ul><li>Have a solid goal in mind, such as running in a 10-kilometer fun run, and then stick to a training plan </li></ul>
  8. 8. Invest <ul><li>Pedometer </li></ul><ul><li>Treadmill </li></ul><ul><li>Calorie counting books </li></ul><ul><li>Bathroom scales </li></ul><ul><li>Tape measure </li></ul><ul><li>Personal exercise and toning devices </li></ul>

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