Weight Loss Tips

WEIGHT LOSS TIPS With Thanks to RD, flickr ©

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

Cooking
Grill, steam, bake or microwave instead of frying
Follow the “½ veggies, ¼ protein, ¼ carbs on your plate” rule
Eat whole fruit rather than drink juice
Use herbs and spices to flavor meals instead of fatty juices
Cook in liquids instead of oil
Switch to sweeteners rather than sugar

Eating
Downsize your portions
Use salad plate for meals instead of dinner plate, a tall glass rather than a squat one – “fool your eyes”!
Avoid highly refined “white” foods
See what you are eating, eat from a bowl or plate

Dining Out
Avoid “all-you-can-eat” buffets
Order entrée-sized meals or share a main
You don’t need to clear your plate
Avoid garlic bread and herb breads
Choose tomato-based sauces on pasta
Choose sorbets of fruit salads for dessert
Fill up on water

What’s on your plate?
Always choose:
Unprocessed foods – those closest to their natural state
“ Naked” foods: fresh fruits and vegetables not covered in fat, salt or sugar
Protein from lean animals, fish and or plant sources at every meal
High fibre foods such as wholegrain breads and sweet potato
Plain water (up to 8 glasses a day)
Low-GI food such as oats, legumes and potato
Food low in saturated and trans fats such as rice, nuts and pasta
Low dairy foods such as skim milk and low-fat yoghurt
Zero-calorie teas
Spicy foods that may speed up your metabolism,, such as chili

How to fit in More Exercise?
Walk – it’s cheap, convenient and a great way to burn fat.
Be more active in your daily life – take the stairs, park a block away etc.
Mix up your exercise to prevent boredom
Find an exercise friend to keep you company, an iPod etc.
Include muscle-strengthening exercises such as push-ups and tricep dips
Have a solid goal in mind, such as running in a 10-kilometer fun run, and then stick to a training plan

Invest
Pedometer
Treadmill
Calorie counting books
Bathroom scales
Tape measure
Personal exercise and toning devices

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Weight Loss Tips

by Kamarulzaman Darus on Feb 17, 2009

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Weight Loss Tips — Presentation Transcript