WEIGHT LOSS GUIDELINES

 

• 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

• try not to buy many "goodies" when shopping to help this don't food shop when you are hungry

• eat food slowly this has the effect of making you feel satisfied sooner helping to consume less food and calories

• eat a well balanced diet and help maintain health and energy levels to enable you to exercise with more vigour

• try experimenting with recipes using natural ingredients, herbs and spices you may be surprised at the difference it can make

• 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

• 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

• reduce your intake of refined sugar and refined flour products   - - check labels if unsure, substitute these for wholemeal and wholegrain products

• limit use of sauces, dressings and creams

• consume more fibre

• avoid frying foods, bake, boil or grill

• try to cook without adding butter, margarine or oils

• select only the leanest cuts of meat and keep meat portions small

• try not to consume more than three eggs per week

• buy tinned fruit in its natural juice rather than in syrup

• always start the day with a good breakfast this may help stop any cravings between meals and will give you more energy

• 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

• when buying soft drinks choose low calorie ones or unsweetened fruit juices diluted with water

• remember alcohol contains lots of calories use in moderation or preferably cut out until you reach your goal

• try reducing your calorie intake by 500 per day to begin with

• be realistic with your goals, use short - term, easy reachable goals to help you progress to the long -term goal

• talk to close friends and family about your plans they will probably want to help and encourage you, the support can be helpful

• keep a food dairy and record calories and fat intake if possible

• remember a positive lifestyle change rather than a specific crash diet is the result of success in weight control

• exercise carefully and lightly to start you can build up the pace as you progress through each workout

• 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

• remember to try to be positive and don't worry if you falter occasionally, you're only human after all!

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All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand. The information on this page may NOT be accurate, therefore you should NOT take any of the content as a source of reference for any reason whatsoever! You are responsible for comparing the information with an accurate source before using any, or part of this content.