10 TIPS TO WEIGHT LOSE
Weight loss is probably
the single reason why people start to exercise. Try these ten tips and blast
that fat.
1. Don’t skip a meal: by skipping meals it encourages binge eating, or
uncontrolled eating. If you wait until you are so hungry, you will end up
making the wrong choices and accumulate fat for yourself. Starving yourself
will prompt the body to slow down its metabolism as it think there is a “famine”
and as such will store more fat for the body use.
2. Fats are important part of your
diet, but you need to eat the right fat. On average we eat approximately twice
as much (bad) fat as we should. Be aware of how much fat you take each day.
Calories from fat should not exceed 20-30% of your total calorie intake in a
day.
3. Eat plenty of fruits and vegetables:
these not only taste great, they are nutrient dense foods containing many
vitamins, minerals and phyto-nutrients and their fiber protecting you from the
ageing effect of free radicals.
NOTE: vegetables that are steamed or eaten raw contain a much higher
percentage of nutrients than those prepared in other form. Boiling vegetables
causes most of the nutrients to be lost in the water. It is best to steam or
microwave vegetables.
4. Each meal should consist of lean protein, a low carbohydrate and an
essential (good) fat for optimum nutritional balance. Lean proteins consist of fish,
skinless white meat chicken or turkey, lean cuts of beef legumes etc.
5. Cut down on sugar. Sugar causes insulin spike and the sugar in your tea
or coffee can add up over the course of a day. Try green tea which is rich in
antioxidant and can help burn down your fat.
6. Try and eat all your meal before 7:00 pm
7. Drink plenty of water each day. This will fill you up and cleanse your
body. Do you know that simply changing the temperature of the water you drink
can speed up your metabolism and burn more calories? Drink hot water.
8. Do not concentrate on losing weight, rather concentrate on eating
healthily and exercising rather than obsessing about weight loss
9. To create a caloric deficit and to tone up you must regularly perform
both cardio and resistant training
10.
Weigh and measure yourself weekly;
give yourself the boost of seeing the weight come off by weighing yourself
weekly. Don’t do this with more frequency as body weight can fluctuate.
