Does this sound familiar? You have lost weight in the last couple of weeks, some pounds, only to regain them in the next couple of weeks and so your battle with your weight starts again. Is it possible to achieve lasting weight loss? And how is it possible to lose weight at first only to regain them later on? If you follow the following weight loss tips it will help you keep your weight at a healthy level continuously.
Tip 1: Research your daily caloric requirement
The daily calorie requirement is calculated by multiplying the so-called basic metabolic rate with the activity factor. Here you can calculate your daily caloric requirements with our caloric needs calculator. If for example you want to lose 0.5 kg per week, then you should decrease your caloric intake by about 500 calories per day. That is, the calculated caloric requirement minus 500 calories is the daily target amount.
An example:
A 35-year-old woman who weighs 80 kg and doesn’t do any sport, has a daily calorie requirement of about 1963 calories. If she wants to lose about 0.5 kg per week, she must save 500 calories per day. That is, only use up 1463 calories a day or burn 500 calories more through exercise.
Tip 2: Eat at least 5 servings of fruit and vegetables per day
Fruit and vegetables are high in fiber, vitamins and antioxidants. They help you feel full faster and also help with getting the amount of calories down.
How big is a serving?
Two tablespoons of vegetables, either raw or cooked.
A medium apple, orange or banana
A bowl of mixed green salad or
Small bowl of raspberries, strawberries or grapes
Tip 3: Pay attention to the portion size
One serving is equivalent to half a cup of cooked pasta noodles. In most restaurants, a pasta dish contains 4 portions of pasta! In childhood we have been taught many times to empty the dish completely. As things stand currently, such behaviour leads to obesity. Therefore ask if you can take the leftovers home with you.
Tip 4: Eat healthy and fresh foods
Buy fresh food and avoid ready meals and fast food. Such food often has a higher fat content. You will be surprised how easily you can lose weight by taking a home prepared lunch from home instead of going to lunch.
Tip 5: Avoid sugary drinks
Cola, lemonade and iced tea are known to be fattening. However, the so called, healthy juices can make you fat due to their high fructose level. For easy weight loss, it is better to drink plenty of water or even tea without sugar. Also the amount of low-calorie liquid in your stomach will help you feel full much longer.
Are you looking for a diet that will change your lifestyle and keep those pounds off? I can really recommend the diet solution by Isabel de Los Rios.
The program was developed by her to help her mother get rid of diabetic medication. Not only was she successful in helping her mother of her medication and help her lose 40lbs in the process, but also created a program that is helping millions of overweight people getting back in shape and losing those excess pounds. This weight loss program is the result of 15 years of study and research.
You can read the review on this webpage or visit her site directly here.