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Diet
Food
Calories
Exercise
Losing weight
Weight loss help |
WEIGHT LOSS GUIDELINES
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never nibble between meals, if you feel you need to
then make up a fruit or vegetable mix in a bowl and keep in the fridge
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try not to buy many "goodies" when shopping to help
this don't food shop when you are hungry
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eat food slowly this has the effect of making you feel
satisfied sooner helping to consume less food and calories
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eat a well balanced diet and help maintain health and
energy levels to enable you to exercise with more vigour
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try experimenting with recipes using natural
ingredients, herbs and spices you may be surprised at the difference it
can make
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try to eat your main meal in the middle of the day and
your last meal or snack should be light in calories and be
small portion
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if you must indulge occasionally then do so after an
exercise session but try not to make it an excuse to overindulge every
time you have exercised
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reduce your intake of refined sugar and refined flour
products - - check labels if unsure, substitute these for
wholemeal and wholegrain products
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limit use of sauces, dressings and creams
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avoid frying foods, bake, boil or grill
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try to cook without adding butter, margarine or oils
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try not to consume more than three eggs per week
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buy tinned fruit in its natural juice rather than in
syrup
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always start the day with a good breakfast this may
help stop any cravings between meals and will give you more energy
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make use of alternatives like cottage cheese rather
than hard cheese, herbs rather than rich sauces on meats and herbs and
spices rather than dressings, oils, etc
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when buying soft drinks choose low calorie ones or
unsweetened fruit juices diluted with water
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remember alcohol contains lots of calories use in
moderation or preferably cut out until you reach your goal
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be realistic with your goals, use short - term,
easy
reachable goals to help you progress to the long -term goal
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talk to close friends and family about your plans they
will probably want to help and encourage you, the support can be helpful
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keep a food dairy and record calories and
fat intake
if possible
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remember a positive lifestyle change rather than a
specific crash diet is the result of success in weight control
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exercise carefully and lightly to start you can build
up the pace as you progress through each workout
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do not rely on weighing scales to
monitor your
progress, instead try the fit of your clothes as a guide or look in the
mirror
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remember to try to be positive and don't worry if you
falter occasionally, you're only human after all!
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