If you aim to lose a pound of weight per week, you would like to know that you only have to reduce your calorie intake by 250 calories per day, something easily achievable without going on a diet and burn a further 250 by increasing your activity levels. This formula will help you to avoid the yo-yo effect. Steady weight loss of a pound a week will be longer lasting than dramatic drops of weight, avoiding the Yo-Yo effect. Small changes and fun exercising, eg. games, wii fit or dance will help you to achieve your goals and increase your stamina while having fun and enjoying your food.
There are lots of ways that people can reduce calories without a radical makeovers in your diet.
1. Start your day with a healthy breakfast.
Include fruit and proteins to feel full. Another great option is to have porridge which will keep you full and warm, especially in the winter months and will release steady energy
2. Controlling portion sizes.
This does not mean starving yourself or skipping meals. When we do this we tend to eat larger amounts later on in the day and you will slow down your metabolic rate. Use your fists as a guidance.. One fist of carbohydrates, two fists of salad or veg and the palm of your hand of protein.
Use a smaller plate!
3. Cut down on sugary soft drinks
A can of fizzy drinks contain on average of 15 teaspoons of sugar. Imagine all those empty calories! A can of these drinks can easily contain up to 200 calories.
Be aware that artificial sweeteners have been heavily criticized due to health hazards.
4. Avoid unhealthy snacks
Our workplace is always a Risk!! All those biscuits and well meant colleagues that indulge us with sweet treats and chocolates.
Always carry a healthy snack such as fruit or a handful of nuts or perhaps carrots or cucumber sticks. If you like spicy food you may want to have some wasabi sauce for you to deep them in.
5. Avoid Take-Away and Processed Foods
They will easily tip you over your daily calorie limit by hundreds of calories. Sauces and oils will pile on the pounds.
An average Indian takeaway of chicken tikka masala, pilau rice and a plain naan contains a whopping 1,338 calories and 55g and a large portion of fish and chips contains a wapping 1,385 calories and 77g of fat. The list goes on…
6. Sometimes we confuse hunger with thirst.
Each time you are going to grab for a quick snack, ask yourself if you are really hungry or simply thirsty. If you are not sure have a large glass of water and wait a bit. You will soon know
7. If you feel tempted to eat a pudding or a cake..
Stop and ask yourself what is it that it is attracting you. Is it the coolness in case of cheese cake? The crunchiness? The creaminess? Analyzing this will allow you to find a lower calorie substitute.
Eg. Low fat calorie yoghurt with a handful of granola instead of Cheese cake .
8. Keep your emotions at bay!
If you are bored, do something entertaining, if you are sad look for something that makes you happy… food will not fill that up.