I want you to understand that losing weight is never a cheap talk, it is a big challenge. Ilana Muhlstein, MS, RD, a member of the ETNT medical board, knows how difficult and yet, ultimately rewarding the weight loss journey can be—she lost 100 pounds herself! And she lost the weight, the right way.
Below is an excerpt from her book, You Can Drop that extra weight!
1. Don’t skip breakfast
Skipping breakfast won’t assist you reduce . you’ll miss out on essential nutrients and you’ll find yourself snacking more throughout the day because you are feeling hungry.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat many fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain many vitamins and minerals.
4. Get more active
Being active is vital to losing weight and keeping it off. also as providing many health benefits, exercise can help burn off the surplus calories you can’t lose through diet alone.
5. Drink many water
People sometimes confuse thirst with hunger. you’ll find yourself consuming extra calories when a glass of water is basically what you would like .
6. Eat high fibre foods
Foods containing many fibre can help keep you feeling full, which is ideal for losing weight. Fibre is merely found in food from plants, like fruit and veg, oats, wholegrain bread, rice and pasta, and beans, peas and lentils.
7. Read food labels
Knowing the way to read food labels can assist you choose healthier options. Use the calorie information to figure out how a specific food fits into your daily calorie allowance on the load loss plan.
8. Use a smaller plate
Using smaller plates can assist you eat smaller portions. By using smaller plates and bowls, you’ll be ready to gradually get wont to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to inform the brain it’s full, so eat slowly and stop eating before you are feeling full.
9. Don’t ban foods
Do not ban any foods from your weight loss plan, especially those you wish . Banning foods will only cause you to crave them more. there is no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. don’t stock food
To avoid temptation, don’t stock food – like chocolate, biscuits, crisps and sweet fizzy drinks – reception . Instead, choose healthy snacks, like fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit crush.
11. hamper on alcohol
A standard glass of wine can contain as many calories as a bit of chocolate. Over time, drinking an excessive amount of can easily contribute to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, ensuring you stick with your calorie allowance. you’ll find it helpful to form a weekly shopping list.