March 12, 2011

10 Tips For Weight Loss for WOMEN

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

BMR [kcal]
Body Weight [Wt] x 24hrs x ( 1 for men, 0.9 for women)  + (moderate activity [mins/day] x 1.35)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 60 kgs and you perform 20 mins of moderate activity every day. BMR of this example = (60 x 24 x 0.9)  x 1.5) =1944   kcal. BMR minus 500kcal; it would be 1944 - 500 = 1444 kcal. To help you do this schedule a free appointment on phone with me with a simple sms to +91 974343 0000 and leave yr name, age, weight and a good time to return yr call. You can book an appointment to avail of this free consultation with our dietitian to determine your metabolism. Click here to go to the Booking an appointment page. 

Tip 2: Eat at least 5 servings of fruits and vegetables per day

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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.
weight loss tipsRead more: Negative calorie diet with fruits and how to loose weight faster

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.
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Tip 4: Do not Skip Meals

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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.

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Tip 6: Don't be overly-restrictive

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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 labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
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Tip 8: Watch for the sugary drinks

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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. For a cost as low as a Meal at a Restaurant, call our team to help you keep your food journal.
To have a DIETITIAN assess your food diary email your Food Diary to 
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Tip 10: Exercise, period

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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.

SMS "Weight loss" to Devika  for an appointment for  a free talk on the importance of Exercise and Fat Loss Mobile +91 974343 0000

Click here to book a weight loss package today!

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