10 quick tips for Easy Weight Loss09-02-2010
Lose weight in an easy and healthy way with i-Marbella´s top tips for trouble-free slimming.
Tip 1: Find out how many calories you need
BMR (Basal Metabolic Rate)
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this
Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Tip 3: Watch your Portion Size
Most restaurants serve a pasta dish that is in reality 3-4 servings of pasta, especially here on the Costa del Sol. No matter what your mother taught you, do not feel obliged to finish your plate!
Tip 4: Do not Skip Meals
Eating smaller meals more frequently keeps your metabolism going and also helps keeps your blood sugar levels balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Tip 5: Buy only wholesome, healthy fresh foods
Try buying wholesome and fresh locally grown foods wherever possible. Convenient foods are often higher in sodium and fat content.
Tip 6: Allow yourself a little indulgence
Allow yourself a small treat, abstinence often leads to a relapse and falling off the diet wagon, a little indulgence does not hurt as long as you do not abuse it!
Tip 7: Don´t be fooled by product labels
A fat free labelled product does not necessarily mean that it is low in calories. Try and educate yourself to healthy eating. Understand what fuels your body better.
Tip 8: Watch for high calorie drinks
Juices, fizzy drinks and cream & sugar in your coffee or tea all add up. Try and follow the golden rule of drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip 9: Write it down
Keep a food journal, this is a great way to watch what you eat (literally!) and monitor yourself. You cannot lie to yourself and it helps you to see your eating patterns and consequently modify them.
Tip 10: Exercise, exercise, exercise!
Keep your body moving and burn of calories. Exercise is good for us on so many levels, as well as being fun and a good way to burn off those extra calories.
By: Sofia Flores
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