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Weight Loss Faq
Tips to help you lose weight to look
better, feel better, and live a healthier life.
Tip 1: Find out how many
calories you need
(Body Weight (lb) x 15) + (moderate activity (mins/day) x
3.5) = BMR in kcal
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Basal
Metabolic Rate ( BMR ) |
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(Body Weight (lb) x 15) + (moderate
activity (mins/day) x 3.5) = BMR in kcal
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Since you wish
to lose weight, deduct you BMR by 400 to 500 kcal |
For instance, you weigh 150 lb and you
perform 25 mins of moderate activity every day. BMR of
this example = (150 x 15) + (25 x 3.5) = 2250 + 87.5 =
2337.5 kcal. BMR minus 400kcal; it would be 2337.5 - 400 =
1937.5 kcal. Therefore 1937.5 kcal is the target in this
example to losing 1 lb per week.
Tip 2: Eat at least 5-6 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: What is 1 Portion for you meal, watch it
One serving of rice means 1/2 cup of cooked rice. However,
most restaurants serve a rice dish with 4 servings of
rice!!! You do not need to finish and clean off the plate
every time. You can simply ask to take home the leftover.
Tip 4: Go for fresh foods
If possible, purchase fresh foods and avoid package
(processed) and convenient foods such as fast food.
Packaged and convenient foods are often higher in sodium
and fat content. Many people we spoke to are amazed that
they can easily lose weight by packing a home-cooked lunch
to work instead of eating out Tip 5:
Never Skip Meals
Eating small frequent meals help to balance your calorie
intake throughout the day and also keeps your blood sugar
level balanced. Instead of eating 3 big meals, try to eat
5 - 6 smaller meals throughout the day. And this is a good
idea if you cut down your calories intake after 6PM.
Tip 6: Don't be overly-restrictive
Everyone has his or her favorite treats. Simply allow
yourself a little indulgence, but watch out for the
quantity and the frequency . Having a small treat once in
a while can be rewarding to your weight loss experience.
Cutting too much of your favorite treats usually lead to
an early relapse.
And cutting too much, or fasting will harm you muscles.
Tip 7: Watch for the water and sugary drinks
Juices, pop, cream & sugar in your coffee or tea all add
up. Opt for drinking at least 10-12 glasses of water a
day. In addition to providing hydration to your body, it
will also help you feel full.
Tip 8: Keep a food journal
Keeping a food journal helps you pin point your eating
pattern and will enable you to easily modify it. If
possible, have your Registered Dietitian review your
journal.
Tip 9: Understand Food Claims and
Labels
A product labelled with a fat-free claim does not mean
that it is low in calories. Similarly a product labelled
as low-sugar or low-carb does not mean it is low in fat or
calories. Always read the nutrition label on the
packaging.
Tip 10: Exercise vs Weight Loss.
Most authorities recommend 30 - 60 minutes of physical
activity a day to stay healthy. Also try adding
weight-bearing exercises at least 2 times a week. This
will help burn some of the unwanted calories.
Please visit Below site for more
information on Weight Loss tips :-
If you are interested for any enquiry about
your Weight Loss or how you choose the Weight Loss Program
according to your body, Please mail us at
enquiry@gffi-fitness.org |
