Weight Loss Tips
Are you overweight?
There are two quick indicators to determine if you are overweight or how dangerous your weight level is. Measuring you waist is the first indication of your weight. You have an increased risk of serious health problems if your waist measurement is, for men, above 37 inches, and for women, above 32 inches. The body mass index (BMI) is currently the most common way to work out if you're a healthy weight or not. Your BMI is the ratio of your weight in kilograms to the square of your height in metres (kg/m²). A BMI greater than 25 is considered overweight (although these results are not accurate is you are very muscular) and a BMI of over 30 is considered obese.
How Do You Lose Weight?
In a nutshell is you eat healthy meals and do plenty of exercise you should naturally lose weight. You need to have a committed, positive and hardworking attitude. Be prepared to endure some setbacks but be sure to get back up and continue your weight loss journey. Start small and try and change one habit at a time. This mean don't go out and try and run a marathon when you haven't exercised for years. Instead go on thirty minute walk around the block. Be patient when trying to lose weight, you didn't put it on in a week so don't try and lose it in a week. Set yourself some achievable short and long term goals and make a committed effort to try and reach these goals. One last thing that can help you dramatically is to enlist the help of a personal trainer. You don't have to see one every week but a few session to get you started will you put you one the path to serious weight loss. They can give you some great weight loss tips.
What to Drink?
When embarking on a diet and lifestyle change in the process of losing weight, there is only one thing that you should be drinking and that is WATER. Water is essential for your health and form the base of all your bodily fluids and is involved in almost all body functions. Drinking more water will help your body detoxify and flush out your system of all nasties in your body. It also improves your skin, brain function, your bowel function and your overall health. Best of all water contains no kilojoules at all. A safe guide is to drink between 1.5 to 3 litres per day. That is not to say you cant treat yourself every now and then with a glass of wine or a coffee but try and stay completely away from fizzy drinks and sodas.
There are all sort of exercise you can do that wont cost you the earth and you don't need to join a gym. One of the most beneficial is plain and simple walking. By going on two thirty minute walks a day you will do wonders for you health. Walking , riding , swimming are all good forms of passive exercise that don't put to much strain on your bodies. By seeing a personal trainer, they can tailor a program that suits your specific needs. Most of the exercise could be done in the comfort of your home. By the the way watching exercise programs on T.V while sitting on the couch is not exercise.
Food to Eat
When trying to lose weight or just changing the way you eat you should stick to eating three balanced meals a day, with two to three snack. By doing this you will be supplying your body with all the essential nutrition requirements it needs. Try to eat 6-10 serves of vegetables and fruit, 3-6 serves of proteins, which could include lean animal or low fat dairy and 3-7 serves of whole grains. Even eating to much fruit because of it high sugar content can make you put on weight. Avoid juicing fruit and vegetable because it wont give you a full feeling after you consume them making you eat more food. Try and eat lean portions of red meat and watch the size of your portion. If having a piece of steak it should be no bigger than the palm of your hand. Instead of white bread try and eat less refined whole grain bread. Try a cup of porridge for breakfast, it will keep you going for a few hours.
A Sample Days Menu
- Breakfast 1/2 cup of natural muesli with 1/2 cup skim milk
- Snack 200g low fat yoghurt with 1 piece of fruit
- Lunch I slice wholegrain toast with light margarine, 1/2 cup baked beans, 1poached egg and 1 cup of spinach
- Snack 4 rye crackers with 2 slice of lean ham and 1 tomato
- Dinner Chicken and Spinach Lasagne (see below)
Chicken And Spinach Lasagne
- olive oil spray
- 1 onion, finely diced
- 4 clove garlic, crushed
- 1/2 bunch spinach, chopped
- 3 chicken thigh fillets, cut into 1cm strips
- 3 cups of Napoli Sauce
- 200g low fat ricotta, crumbled
- 1/2 cup grated low fat chedder cheese
- 350g sweet potato, peeled and cut in wafer thin slices
Preheat oven to 200°c (400°F)
Heat a large frying pan over a medium heat, spray lightly with oil and cook the onion and garlic until soft. Add the spinach, and cook until wilted, then tip the mixture in a bowl. Add more oil and cook the chicken until lightly browned. Add the napoli sauce and stir to combine. Remove from heat. Chop the spinach and combine with the ricotta and cheddar cheese. Spray the base of an oven proof dish lightly with oil and cover the base with sweet potato slices. Spoon a third of the chicken and sauce mixture on then a layer of the spinach mixture. Repeat this process twice finishing with a layer of cheese. Cover the dish with foil and cook for 30 min then remove the foil and cook for a further 20 minutes until golden.
Serve with a green salad and a tall glass of water.