1.
Do not stock junk food
To avoid temptation, do not stock junk food – such as
chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for
healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or
unsweetened popcorn, and fruit juice.
2.
Cut down on alcohol
A standard glass of wine can contain as many calories as a
piece of chocolate. Over time, drinking too much can easily contribute to
weight gain.
3.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the
week, making sure you stick to your calorie allowance. You may find it helpful
to make a weekly shopping list.
4.
Drink
plenty of water
People sometimes confuse thirst with hunger. You can end up
consuming extra calories when a glass of water is really what you need.
5.
Eat high
fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
6.
Read food
labels
Knowing how to read food labels can help you choose healthier
options. Use the calorie information to work out how a particular food fits
into your daily calorie allowance on the weight loss plan.
7.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
8.
Do not ban foods
Do not ban any foods from your weight loss plan, especially
the ones you like. Banning foods will only make you crave them more. There's no
reason you cannot enjoy the occasional treat as long as you stay within your
daily calorie allowance.
9.
Do not skip breakfast
Skipping breakfast will not help you lose weight. You could
miss out on essential nutrients and you may end up snacking more throughout the
day because you feel hungry.
10.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
11.
Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre
– 3 essential ingredients for successful weight loss. They also contain plenty
of vitamins and minerals.
12.
Get more active
Being active is key to losing weight and keeping it off. As
well as providing lots of health benefits, exercise can help burn off the
excess calories you cannot lose through diet alone.
13.
Weight Loss
Surgery
This is the absolute last option. If you implement all the
suggestions we made earlier, the chances are that you might not need
weight-loss surgeries. However, a tiny percentage of overweight people whose
obesity was caused by a hormonal issue. That can be treated or regulated with
hormonal supplementation.
14.
Track Your
Weight
Tracking
your progress is an integral part of every weight loss goal. You need to know
just how much weight you’re losing.
15.
Get More
Rest and Sleep
Weight
gain can be caused by excess cortisol in the body. Cortisol is known as the
stress hormone, and when you have an inadequate sleep, you’re more likely to
have high cortisol levels in the body and low leptin levels –leptins are
appetite-regulating hormones. So less sleep increases the risk of obesity as
well as other health conditions.
16.
Cut the
Beer and Drink More Water Instead
Ever
heard the term “beer gut”? If you have, chances are you’ve wondered why people
get fat from drinking beer. Well, the reality is that a can of beer contains an
average of 152 calories.
17.
Start
Jogging or Running
Even
though I briefly touched on this earlier, running or jogging deserves a whole
section. As an aerobic activity, this is a super-effective way to torch your
body fat and burn those calories.
0 Comments
comment here please
Emoji