Fast Weight Loss Tips


When you are ready to lose weight and start living a healthier life, you are right away going to be on the search for some of the best weight loss tips. The Internet is jam packed full of information, especially health information, allowing you to find a large variety of weight loss information. Depending on your needs, the information you find will vary greatly. Before you begin any diet you will want to take the time to consult with your doctor or physician to see what options are the best for you. Do not rely solely on the weight loss tips you receive online.

With the vast variety of weight loss tips available on the Internet, there is endless amounts of information out there. When you begin your search, be precise with what you want to find. You will not find the tips you want if you don’t know what exactly you are looking for. Weight loss tips are designed to help people get started with weight loss, but they are not something you should rely on. The information provided may not always be information that will work with your needs, so do not feel that the tips you receive are your only options for losing weight.


Tips That Could Help You

Since you are on the hunt to lose weight, and searching for some weight loss tips we’ve taken the time to do some thorough research to determine some of the best weight loss methods for many. Please be advised that you should still consult with your doctor or physician about your options before solely relying on these tips.

Tip 1: Find Out How Many Calories You Need
BMR (Basal Metabolic Rate)
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR – 500 kcal
For instance, you weigh 140 lb and you perform 20 minutes of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at Least 5 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: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not 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.

Tip 5: Go for Wholesome 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 6: Don’t Be Overly-Restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. 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.

Tip 7: Understand Food Claims and Labels

A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labeled 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 8: Watch For The Sugary Drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: 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 10: Exercise, Period
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.
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sumber : http://www.rachaelwestdesigns.com/weight-loss-tips

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