10 Rules For Weight Loss

To shed weight and keep it off, you need to make permanent changes to the way you eat. Don't think of it as a diet, it's more of a lifestyle change. It's ok to indulge occasionally but if you cut calories temporarily and then revert to your old way of eating, you'll gain the weight back on. 
Weight-loss is a marathon, not a sprint! 

Below are my 10 rules for weight-loss;

1. To lose 5 kilos of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.
2. Don't skip breakfast; In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.
3.Try to eat within two hours of exercising.
4. Don't allow yourself to get hungry. Eat at least every four hours and split a meal in half to make sure you properly fuel up, pre and post workout. For example, eat part of your breakfast before your morning run (piece of fruit) and the rest of your breakfast afterwards(eggs).
5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Fruit, vegetables, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.
6. Aim for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.
7. Liquid calories add up fast and can lead to weight gain. Minimise the amount of soft drinks, juices, store-bought smoothies, sports drinks, coffee, and alcohol you consume.
8. Enjoy more fruits, vegetables, and whole grains. Minimise the amount of processed foods you eat. 
9. If you can't resist fast food, ask for nutritional information before you make your choices. Avoid any menu items with the words "fried" "crispy" and "special sauce," which are guaranteed to be high in calories.
10. Remember that the calories in the energy bars and sports drinks you consume during or after a workout add up, consume them only as needed. 


Thank you for taking the time to read my blog. 
Take control of your life, rock on!

Until next month, Evie xx 




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