By: Brandon Walsh
Tip 1: Never Skip a Meal
Eating petite and more frequent meals helps to level your caloric intake during the day and keeps your blood sugar in a balanced state. Rather than eating 3 large meals, try to eat 5 - 6 smaller meals throughout the day.
Tip 2: Allow Yourself a Treat
Every person has his or her favorite treat(s). Simply give yourself a tiny indulgence sporadically, but be mindful of the frequency and the quantity. Eliminating all of your favorite treats usually leads to an early relapse.
Tip 3: Understand Your Labels
A product labeled with a fat-free claim does not necessarily mean that it is also low in calories. Similarly, a product labeled as low-carb does not mean it is also low in fat. Always carefully read the nutrition label on the packaging to ensure that you know exactly what you are receiving.
Tip 4: Determine Exactly How Many Calories You Need
[Daily Caloric Need] = [Body Weight in lbs.] x 15 + ([moderate activity in minutes a day] x 3.5)
Since you wish to lose weight, your target = [Daily Caloric Need] - 500 cal
For example, if you weigh 160 lbs and you achieve 20 minutes of moderate activity every day:
You Daily Caloric Need in this example would equal (160 x 15) + (20 x 3.5) = 2400 + 70 = 2470 cal.
Subtract 500 calories from that total; 2470 - 500 = 1970 cal.
Therefore 1970 cal is your daily caloric intake goal for losing 1 lb per week!
Tip 5: Eat Raw, Whole, Organic Foods
If possible, purchase only fresh foods and avoid all processed and convenient foods such as fast food. Packaged and processed foods are often much higher in sodium and fat content, and contain less nutritional value.
Tip 6: Eat at Least 5 Servings of Fruits and Veggies Every Day
Fruits and vegetables are full of beneficial vitamins, fibers, and antioxidants. They fill up your stomach fast, so you feel full earlier. And, they are also very low in calories.
Tip 7: Watch your Portion Sizes
One serving of pasta would generally equate to 1/2 cup of pasta. However, most every restaurant you visit will serve a pasta dish with about 4 servings of pasta!!! Take home the leftovers.
Tip 8: Stay Away from Worthless Drinks
Juices, soda, & sugar in your coffee all add up. Always drink at least 8 glasses of water a day. This will keep you full, hydrated, and feeling great.
Tip 9: Keep a Food Journal
This can be tough to do, but is worth its weight, literally. A food journal allows you to pinpoint your eating habits and enables you to easily modify them.
Tip 10: Exercise, Exercise, Exercise
Most authorities recommend 30 to 60 minutes of activity a day for optimum health. It is also beneficial to try and work-in some weight-bearing exercises at least 2 times a week.
Tip 11: Get That Sunshine!
God created us to get some sun every once in a while. The body needs the vitamin D produced from taking in that sunlight, and we need to be active in order to live a healthy life. And, the fresh air feels great!
Print out these 11 easy steps, follow them every day, and you will be feeling good and looking great in no time!
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