9 practical tips for shedding kilos |
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The secret of a healthy and lean body is not in concocted and dangerous trendy diets which will make you rebound and regain the lost weight with a vengeance.
Nor in artificial, expensive and extremely harmful chemical products offered as a "magic wand".
The secret lies in healthy food choices and lifestyle which will provide you with natural assistance in weight loss and maintenance of the ideal body weight.
Find out 9 healthy principles which will significantly help you towards achieving a healthy and a lean body you have always dreamed of.
1. Avoid fast food
Fast food is notoriously unhealthy. If you seek to eliminate excess weight and preserve health you ought to completely avoid such food however practical or cheap it may seem.
Unhealthy food is always the most expensive in the long run, and the price is your health.
Your budget need not suffer if you resort to healthy foods. Markets are stocked with well-priced fresh and home-made products which can be prepared in a blink of an eye.
2. Cut the calorie intake
In order to lose weight you should ingest 500 to 700 calories fewer than you body burns every day.
If you burn 2000 calories a day, you should cut the intake to about 1300 if you are a woman or to 1500 if you are a man.
Keep in mind that daily calorie needs vary from person to person.
Based on your constitution and physical activity, do your math and calculate how many calories per day you need, and by how much you should reduce the intake.
Never reduce your calorie intake to lower then 1100 calories a day, since it can be detrimental to your health.
3. Limit sugar consumption
White (refined) sugar involves numerous health risks, and his excessive consumption burdens your body in multiple ways.
In order to follow a balanced and healthy diet you need to reduce or completely avoid all foods containing empty calories without nutritive value.
This mostly refers to products rich in sugar, refined flour and alcohol.
Juices and sodas with added sugar are other products to avoid.
4. Choose nutrient-rich foods
In order to properly implement a weight-loss plan focus on eating highly nutritive foods such as whole grains, protein-rich foods and green leafy vegetables, but don't combine them with sauces and caloric dressings.
The consumption of the above mentioned foods will not only provide the needed energy and promote weight loss, but it will also help against anaemia.
5. Mind your servings
Focus on the size of the serving of any dish you eat.
For instance, your meal should contain about 30 grams of pure protein like organic tofu, half a cup of whole grains such as oatmeal or brown rice, and half a cup of green vegetables like spinach.
You are free to play with recipes but don't forget to chose a right amount of each food type.
6. Replace high calorie snacks with healthy ones
If you can't do without snacks, try to only eat those whose energy value doesn't exceed 200 calories.
Eliminate high calorie snacks with added sugar and replace them with natural and low calorie ones.
Use slices of vegetables and fruits, dried fruits, kale chips and similar healthy foods as snacks.
7. Increase physical activity
Burn the excess calories by performing various physical activities during the day.
Walk at least ten minutes after each meal and during the rest break at work.
Doing house chores also promotes weight loss. Take up activities like window cleaning, carpet vacuuming and grass mowing.
If you are a sporty type, try to dedicate four hours a week to intense aerobics to speed up your weight loss.
Of sports activities that can be done at home, for those of you who can perform more complicated workouts, one of the most popular props is the kettlebell.
It is a distinctly shaped weight used to do ballistic exercises which combine stretching, aerobic and anaerobic training.
These cast-iron or cast-steel balls with handles will help you build muscles, increase endurance and improve your condition.
8. Go on an occasional fast
Try to include an occasional fast which you might extend to 16 hours.
If you go on a fast, replace breakfast with a cup of tea or another beverage with few calories.
Eat lunch as the first meal of the day and abstain from eating between eight in the evening of that day and noon the following day.
9. Three-day apple diet
Apple is a fruit containing only 50 calories per 100 grams.
The three-day apple diet is recommended to detoxify the body and speed up the slimming process.
The menu is the same for each day.
Breakfast:
1 cup of tea (you may add a little natural sweetener like stevia).
1 grated apple with a little lemon (you may sweeten this too).
Lunch:
2 grated apples
Either water or rose hip tea as a beverage.
Supper:
2 whole or grated apples (not peeled)
For snacks you can drink tea or eat one fresh unpeeled apple.
You can chose other fruit for your three-day diet.
Keep in mind that while you're on a diet of this type you must drink sufficient liquid every day.
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