The majority of people would like to live a healthier lifestyle, this normally involves getting more physical exercise and eating a healthy diet. If your goal is to lose weight, then you will need to make some permanent changes to your diet. The reason most diets fail is because people make drastic changes for a short time, lose some weight quickly then return to their old ways. Once you go back to the eating habits that resulted in you becoming overweight in the first place, then the weight will simply return. Small permanent changes to your diet and lifestyle are the only way to achieve successful long term weight loss.
An excellent starting point is to take a long hard look at your eating habits, and look to reduce the amount of total calories you consume. If you burn more calories each day (you body burns calories all day, even at rest) than you consume, you will start to lose weight. UK guidelines recommend 2500 calories a day for men and 2000 for woman, you will need to consume less than this (or burn more calories through exercise) to lose weight. Avoid fad and crash diets which involve drastic changes and not enough calories to keep you nourished all day, you should be getting a minimum of 1200 calories a day and ideally around 1500.
Fat has an important part to play in helping our bodies to function properly, but there are good and bad fats. You need to cut down on saturated and trans fats, which are found in dairy products, processed and convenience foods and junk and fast food among other things. If you are going to enjoy a treat which is high in saturated fat, then exercise portion control. try eating less of the fatty food and add a healthy side dish. Instead of eating a full pizza, enjoy a couple of slices with a fresh green salad. Swap your dairy products for low or fat free alternatives. Butter is high in saturated fats and margarine can contain trans fats, look for a light margarine or low fat spread that is low in saturated fat and is trans fat free (no hydrogenated fat).
You do need fat in your diets, look out for foods that contain polyunsaturated and monounsaturated fats (such as low fat spreads) which can help to lower your cholesterol levels. Fat is not your enemy, you just need to recognise the different kinds of fats contained in food and eat accordingly.
Here are a few low fat options: -
Skinless chicken breast and fish (not fried or battered) are excellent tasty low fat options.
Any pasta, rice, bread or breakfast cereal that contains whole grains, these foods are packed with fibre and are low in saturated fat.
Avoid frying food and grill or boil instead.
Try not to add additional salt or sugar to meals.
Avoid frosted or sugary breakfast treats.
Beware of salad dressings laden with fat and substitute for a reduced fat option.
Fat free milk and low fat cheese and yoghurt
Swap your fries for a baked potato
Swap your salty and sweet snacks for fruit
Eat as much vegatables with your meals as possible.
Get in the habit of reading labels BEFORE purchasing products. Compare calorie, fat (particularly saturated and hydrogenated), salt and sugar content, and ask yourself if this product is a healthy option? It is ok to have an occasional treat in moderation, as long as overall diet is balanced and healthy.
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