You know you want to experience yo-yo diets, but do not know how to stop it! It's time to rebalance. The following easy weight loss tips will help you lose weight healthily.
Tip 1: Determine the amount of calories you need
BMR (basal metabolic rate)
BMR [kcal]
Body weight [kg] x 15 + (moderate activity [mins / day] x 3.5)
Because you want to lose weight, your target = BMR - 500 kcal
Up to 140 pounds and do 20 minutes of moderate activity per day. MMR in this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR least 500 calories, it would be 2170-500 = 1670 calories. Therefore, the intention is 1670 calories to lose in this example, one pound per week.
Tip 2: Eat at least five servings of fruits and vegetables per day
Fruits and vegetables have beneficial fibers, vitamins and antioxidants. Quickly fill your stomach to feel full faster. They are also low in calories and helps low in calories.
Tip 3: Consider the portion size
A serving of pasta means 1 / 2 cup of cooked pasta. Most restaurants serve a pasta dish with four portions of pasta! No fair play and the plate each time. You can simply ask to take home left.
Tip 4: Do not skip meals
Eat small frequent meals help to balance calorie intake throughout the day and the balance of sugar in the blood for sustenance. Instead of eating three large meals, try eating 5-6 small meals throughout the day.
Tip 5: Go to healthy fresh food
If possible, purchase fresh foods and avoid package (processed) and convenient foods like fast food. Packaged and convenience foods are high in sodium and fat. Many we spoke with astonishment that is easy to lose weight to work with the pack a homemade lunch instead of eating out.
Tip 6: Do not be too restrictive
Everyone has their favorite candy. Give yourself a treat, but beware the frequency and quantity. After a single treatment can sometimes be worth the experience of weight loss. Cut the cause of many of their favorites is usually an early relapse.
Tip 7: Description of the food requirements of the label
A product with a fat-free does not mean demand is low in calories. A product with low sugar and low in carbohydrates is called, does not mean it is low in fat and calories. Always read the nutrition label on the package.
Tip 8: Look for sweet drinks
Juice, pop, cream and sugar in coffee or tea. Choose to drink at least eight glasses of water a day. Besides providing moisture from your body, but also help to complete.
Tip 9: Keep a food diary
Keep a food diary will help you pin to your diet and can be changed easily. If possible, a dietitian in your journal.
Tip 10: Exercise, period
Most experts recommend 30 to 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least twice a week. This will help you burn those unwanted calories.
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