- This topic has 1 reply, 2 voices, and was last updated 8 years, 8 months ago by Anonymous.
June 19, 2012 at 10:27 am #14653AnonymousInactive
How to lose weight the healthy way
The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.
So, if you need to lose weight, what should you do?
If you eat more food than your body needs for daily activities and cell maintenance, you’ll gain weight.
To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to reduce the amount of calories you eat, increase your protein to daily requirement and increase your levels of activity.
Introduce changes gradually
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, i.e lifestyle change for life.
1 biscuit a week will add 5 lbs a year……..cut that out and you will lose the same
Simple changes like replacing full milk for skim milk or eating breakfast every day are easy to stick to
Increase your activity levels
Even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.
Get out and about at the weekend. Leave your car on the drive and walk to the shops.
Every extra step you take helps. Always use the stairs instead of the lift
Reduce your calorie intake
Get your body to use up existing stores of fat by eating less and making healthier choices.
This doesn’t mean crash diet (anything less than 1200 (F)/1500(M) calories is not recommended)
There are no shortcuts to losing weight in a healthy and reasonable way.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.
Fat contains the most amount of calories out of all the food types (protein, carbohydrates) so
cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
Replace fizzy drinks and fruit cordials with water.
Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
Stop taking sugar in tea and coffee.
Have smaller portions of the food you enjoy.
Avoid having a second helping at dinner.
Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.
Cut downon alcohol intake.
All these things will influence your health in a positive way.
Finally, don’t be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on and plays havoc with your metabolism.
Remember don’t lose focus. Remind yourself of the benefits. If you slip just get up and keep going.
For regular tips and advice about weight loss and better nutrition.
The Health FactorJune 19, 2012 at 10:57 am #122997AnonymousInactive
On Thursday morning Mumstown is co-hosting a Health event in the Bagel Bar in Drogheda.
It starts at 10.30am and is a free event for Mumstown members. There will be a calorie information with Q&A, free play area for the children and free parking at Laurence Town Centre for all who attend,
Anyone is welcome – we’ll be there ourselves, looking forward to seeing you then.
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