Lose Weight: Tips for Easy Weight Loss

Firstly: 

Before I mention any tips for weight loss; you must be realistic about your weight. Know the recommended weight for your build and height. Also, get a clean bill of health before you make any drastic changes to your diet, especially if you are very over weight.

Secondly:

Don't make excuses; just get on with it. Lying about what you eat, or how many times you've gone for a walk makes no difference to anyone but you. Think of the bigger picture. 

Sensible weight loss is crucial to be effective and permanent. if you lose weight too quickly you are in danger of...

• Putting all the weight back on, and more.
• Binge eating.
• Having lose saggy skin and folds of skin.
• Being bad tempered and irritable.
• Suffering from headaches and dizziness.

• The average woman needs 2000 calories a day and the average man 2500 calories a day. You will need to cut those calories by 500. Girls you're down to 1500 calories a day and boys you have 2000 calories a day.
• As you lose weight you need to tone. It is essential that you exercise. Add in a 30 minute brisk walk 4 times a week, and you will burn off a further 500 calories / week.
• Visit your local swimming baths twice a week for a 30 minute swim and you'll burn a further 420 calories / week. Better still opt for the ocean and you'll burn even extra calories.
• Walk whenever possible: park your car a little further away from work; get off the bus two stops before your stop, get up 20 minutes earlier and go for a quick stroll.
• Pass on the elevator and take the stairs whenever possible.
• Keep active during the day; stretch your limbs if sitting for long periods at work.
• Potter at home or in the garden. Every single movement you make burns calories even those mundane household chores.

I realise there may be people, that think 1500 calories a day is very little food. It's not. There are many foods that are tasty, low in fat and calories. This is just a sample menu to give you an idea of the amount of food you can eat for 1500 calories...

Breakfast:

• 200 ml of fresh orange juice 60 cals
• 2 small poached eggs 140 cals
• 2 grilled pieces of lean bacon 100 cals
• 1 grilled tomato 20 cals
• 1 grilled waffle 95 cals
• black coffee 5 cals

Total calories for breakfast 420 cals

Lunch:

• cup of soup 100 cals
• small brown roll 100 cals
• 1/2 teaspoon of butter 35 cals

Total calories for lunch 235 calories

Dinner:

• 5 oz chicken breast grilled 150 cals
• 1 medium jacket potato 160 cals
• 1 corn on the cob 90 cals
• 1 cup of steamed broccoli 10 cals
• 1/2 teaspoons of butter (for your vegetables) 105 calories

Total calories for dinner 515 calories

Extras:

• 2 sml plums 80 cals
• 2 shortbread biscuits 80 cals
• 1 x 150 ml glass of white wine 100 cals
• 1 after eight dinner mint 35 cals

Total calories for extras 295 calories

Total calories for the day 1465 calories

Boys can add a few extra calories, for example; add an extra waffle at breakfast 95 cals, an extra roll and butter and double your soup at lunch 235 cals, an extra jacket potato for dinner 160 cals, an extra piece of fruit 40 cals.

Total calories for the day 1995 calories

*****

The above menu doesn't scream diet; it's simply eating a little healthier. Losing weight is not about dropping stones in weeks, it's about teaching yourself and your family to eat healthier. Little tips like the ones I've mentioned are very easy to add to your daily lives with very little effort. Being aware of your food and what you eat will make a huge difference to your waistline.

Don't put losing weight off any longer; start today. A little exercise and a few changes in your diet will carve the way to a slimmer you. Diet doesn't have to be a plate of salad, and treats don't have to be banned. Losing weight really can be easy and healthy. Be aware and start to care about your body, today.

Good luck, and remember, slow weight loss is successful weight loss and successful weight loss is our aim.

• Bin the fat. Chose lean cuts of meat and trim off any excess fat. Crackling and crispy skin are laden with calories and fat; not to mention the effect fat has on your heart and your arteries.
• Always eat breakfast; a piece of fruit, a smoothie or a yogurt drink are better than nothing. The reason behind this is to kick start your system. Meaning your bowel movements will be regular and your system flushed through. A healthy digestive system is important even more so when losing weight. Missing breakfast won't help you lose weight.
• Go easy on leafy vegetables. Too many green leafy vegetables for example cabbage, green beans and spinach can cause wind and bloating to the stomach. Eat a good variety of vegetables.
• Eat fruit on it's own. Fruit takes time to digest. Eating fruit too close to your main meals can cause unease in your stomach. The food can sit in your stomach for a considerable time before digesting completely. This will make you feel sluggish and lazy.
• Keep a food diary; yes, a food diary. It's amazing how many people grab a biscuit, pinch a few fries or eat their kids leftovers and don't recall doing it.
• Know what your eating. Low fat products often contain almost the same calories and fat as the real mccoy. You eat twice has much thinking that's ok, when in actual fact you'd be better off sticking with a little of the full fat version.
• Buy a calorie counter. It's amazing the foods that have a high fat and/or calorie content. Some breakfast cereals carry more calories than a poached egg on toast. Your average bagel can tip the scales at 300 calories; without the cream cheese.
• Opt for fresh fruit juice. Many shop bought juices are full of sugar. A glass of juice goes towards your five a day.
• Make a batch of homemade soup; freeze and defrost as required. Soup is filling, low fat and also goes toward your five a day.
• Tell your family and your friends you've decided to improve your health. You may even get a few supporters along the way. Exercising with a few friends helps motivate, especially in the beginning.

Copyright:

© 2011 Gabriel Wilson All Rights Reserved