How to loss your Weight?
Weight loss plan with these 12 diet and exercise tips.
1. Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits,exercise can help burn off the excess calories you cannot lose through diet alone.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
6. Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight.
7. Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
8. Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
9. Do not ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more.
10. Do not stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
Weight loss refers to losing weight by reducing the total body mass. This is usually done by following an exercise and diet regime and has many physical, social and psychological benefits. There are various crash/fad diets which claim to help people lose weight quickly but they are harmful because they eliminate certain nutrients resulting in decreased immunity.
Body Mass Index
It is the measure of an individual’s relative size with respect to his body mass and height. It is used to measure if one’s weight is healthy or not. It is the ratio of your body weight to the square of your height and its unit is kg/m2 . An individual is considered to be healthy and have an appropriate weight if his/her BMI is within 18.5 and 24.9. Nowadays there’s a greater tendency to measure a person’s body fat percentage which many believe is a more accurate indication of one’s health and well-being.
Basal Metabolic Rate
Basal metabolic rate measures the metabolic rate of the body, in short it measures the amount of energy your body requires to carry out its daily functions. Calculating BMR is difficult and it is advisable to use ones available online. The result tell you the number of calories you need to burn.