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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
THINK BEFORE
You will NOT lose a lot of excess fat weight |
-
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
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