When eating out, always choose the smallest portion size available.
When we choose larger meals, most of us tend to eat past the point of hunger and in doing so consume more kilojoules than we need which contributes to weight gain.
If you often find yourself reaching for chocolate or lollies in between meals, try eating a handful or two of mixed, unsalted nuts instead.
For best results, mix your own and include nuts that you don't necessarily eat on their own. Eating mixed nuts together means you won't even notice the ones you don't normally eat.
Although some nuts are relatively high in fat, the fat they contain is good fat that our body needs to stay healthy. And because they are so filling, you will probably end up consuming far less total calories than if you ate a less healthy alternative.
In a twelve-week long study done over a decade ago (year 2000), scientists compared the weight loss progress of people on "diet only"programs to people on "exercise only" programs The overweight women in "diet only" program lost 5.5kg (12.12 lbs) and men lost 8.4kg (18.51 lbs). This was accomplished by reducing the caloric consumption of women by an average of 945 kilocalories per day and men by 1705 kilocalories per day.
On the other hand, in "exercise only" group, women lost 0.6 kg (1.32 lbs) and men lost 0.3 kg (0.66 lbs). This group had performed walking and jogging exercises 5 days a week for 30 minutes a day. On average, a woman burned 190 kcal per session while man burned 255 kcal. Women in this program lost about 2% of their body fat, while women in "diet only" program lost about 6% of their body fat. The men in "diet only" program lost about 5% of their body fat, whereas men in "exercise only" program did not see any significant change. As you can see, that eating diets low in calories is much more efficient method for losing weight.
Breakfast items to Avoid
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.
- Here are 10 no-nonsense tips for fast, healthy weight loss
- Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
- Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
- Decrease your fat intake - try for no more than 20 grams per day.
- Increase your fiber - choose whole grain pasta and bread.
- Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
- Increase your fruit and vegetable intake - these are packed with vitamins.
- Listen to your body - your body will tell you when it is full, hungry, stressed, tired. Learn the signs and obey what your body is telling you.
- Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
- Find a hobby - take up knitting or painting to keep your hands busy.
- Increase your fruit and vegetable intake - these are packed with vitamins.
