Weight loss in a healthy way

The principle of weight loss is “ Don’t Starve”. Starving will lower your metabolism, made you tired and hungrier and end up eating more than necessary. The right way of losing weight is think of “ how to diet? , how to control your metabolism? and what is the right amount of weight?”

Steps towards success weight loss

Food

1. Take smaller portion of meal divided the 3 meals to more ie. 5 to 6 meals.
2. Avoid cake, brownies, potato chips, ice-cream, chocolate and other junk food
3. Eat plenty of fruits and vegetables
4. Replace your snack with fruits and vege
5. Taking good carb ie. brown rice, wholewheat, oats.
6. Leave behind carbs after 5pm, carbs will be stored in your body as fat
7. Maintain the intake of protein for your body protein, take double if you want have some muscle.
8. Drink plenty of water, cut down sweet and carbonated beverages, avoid soda drink.
9. Eat breakfast in the morning to keep your metabolism going
10. When you eat out, opt for more healthy food ie. Salads and fruits. Avoid fattening food.
11. Buy a chronometer for counting the time for chewing the food or do 50 counts before swallowing your food. Our brain will receive the slower signal on “I am full”. If we eat too fast, by the time our brain receive the signal, we already over eating.

Exercise

1. Besides of cutting calories and portion sizes, “exercise”.
2. Daily 20 minutes jog is good to go together with the diet, if time constraints, make it at least 2-3 times weekly, or you may choose to go for exercise bike for 20 minutes or on treadmill for half an hour daily.
3. High intensity interval training will help to lose weight faster and better
4. Weight training is important to improve your metabolism and hence increase your fat-burning ability as well as building your muscle
5. Go for a bike after waking up. You would not have food in your system in the early morning and this is the best time to exercise. Your body will get energy from the fat stored the night before. Remember to take solid food after 20 minutes of exercise.
   
   

   

Others tips

1. Wake up on regular time say 7am or 8am, take an 8 hours sleep daily
2. Don’t take any food before bed
3. Work out the diet plan with your friend, encouraging from each other is essential.
4. Get the whole family to join you for the diet plan
5. Keep vege near in front of fridge to cause impulsive respond of taking vege.
6. Always remember how much fat in the junk food. This will keep you stay away from them. 1 pound of fat is 3500 calories. One ice-cream cone or 2 tbsps peanut butter is 500 calories each
7. If you can’t avoid junk food, take those with reduced fat
8. Do the diet plan in a slow process to avoid you are craving for food and over eat
9. Don’t think of dropping weight fast. Your body resists quick weight loss and will retain the stored fat. Gradual weight loss is easier to maintain

Check out the 7-day diet plan and further info on weight loss in few days time…