Keep a regular meal routine
Go reduce fat and added sugar- its about total calories.
Keep a record of what you are eating
Pack healthy snacks and water
Look at labels
Caution with portion
Be active up on your feet
Think about drinks- Alcohol has calories too.
Focus on food –avoid distractions
Don’t forget to have 5 fruit& vegetables/day
Start making these changes and see the difference in your health. There are no wonder pills, wonder shakes, no wonder food it's all about a healthy balanced diet and your lifestyle.
To lose a one pound of fat you need to have 3,500 calories less per week that is 500 calories less per day.
In one month you would lose 5 pounds in weight.
It may not seem a lot but have you have tried to lift a pound of sugar or 5 pound bag of rice? It can be heavy!
So pause and do some simple calorie swaps to drop 500 calories per day.
Here are some simple methods you can use to have less calories:
Read nutrition labels and choose food per 100g with 3g fat, 5g sugar, 0.3g salt, and 1.5g sat fats or buy sugar free, reduced salt or low fat versions
Increase your fresh fruit and vegetable consumption from fresh or frozen and store tinned vegetables for emergency with less salt and sugar
Buy healthy whole grain cereals with less salt and sugar
Have low fat cheese in moderation as part of a balanced diet
Try homemade whole grain bread or buy fresh wholegrain with less salt
For savoury snacks try homemade popcorn, vegetable sticks with homemade low fat humus or yoghurt dips, home-made Bombay mix with rice krispies, salt free dry roasted nuts, raisins, roasted lentils and spices
Have more fresh fish (especially oily fish twice per week tinned without salt or brine or oil) fresh chicken and less red meat. But if you want to eat red meat then have fresh lean and less processed. Try homemade burgers or sausages with less salt and fat.
Instead of buying ready meals or packet soups try home-made cooking in advance and freeze. E g home -made casseroles, stews, bolognaise, curries, potato pies and soups. If buying ready meals or soups remember to read labels and choose ones with less salt, sugar and fat.
Have healthy drinks Instead of sweet fizzy drinks or excess tea or coffee e.g. water, low fat milk, flavoured water with fresh lemon or fruit or mint or herbal teas, low fat milk or one glass of freshly squeezed fruit juice with a meal.
Try homemade flavourings e.g. lemon juice, ginger and garlic, herbs, and spices instead of soya sauces, seasonings, pickles and mayonnaise. Try home -made sauces e. g homemade low fat white sauce with low fat milk.
Your taste buds may have adapted to having high calorie processed food. However, by gradually introducing the ideas above, your taste buds will adapt to a healthier way of eating and reduce your chances of gaining too much weight, developing diabetes, heart disease and cancer. Taste buds may take more than 2 weeks to adapt so keep trying to introduce the above ideas.
Examples of some great swaps:
1 chocolate chip cookie 366 calorie swap with 1 orange only 30 calories
1 paratha 92g 297 calories swap with 1chapati 90g 182 calories
100ml whole milk 66 calories swap with 100ml semi skimmed milk 46 calories
50g full fat cheese 208 calories swap with grated 25g full fat cheese can go further with104 calories
Apple pie 80g 214 calories swap with apple and rhubarb crumble 60g 120 calories
Rump steak fried 194g 442 calories swap with smoked mackerel 75g 266 calories
150ml cola 62 calories swap with diet cola 2 calories
whole milk latte 235ml 113claories swap with skimmed milk latte 67 calories
One pint larger 187 calories swap with half pint larger 94 calories
Reference "carbs and cals" book for weight loss, diabetes and healthy eating.
Your weight is in your hands literally in your hands. Let your hands remind you.
Have regular balanced, four hourly meals (four fingers), thumb to remember daily fluids intake!
For portion guide to avoid weight gain: use palm for amount of protein , hands cupped together for amount of fruit & vegetable portion size (five fingers for 5/day) , fist for amount of wholegrain starchy food,
Four tips to eat healthy try: less fat, less sugar, high in fibre and less salt (four fingers), thumb to reduce alcohol intake!
Like your first two fingers do the walking you too can start walking 30 minutes five times per week.
These simple tips will help you begin your new journey to weight loss. No more stress counting calories, spending money on quick weight loss programs. Your hands go everywhere with you and are with you for life, easy way to remember and enjoy your food.
For specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer