If you’re looking for simple ways to reduce weight then this article is for you. Given below are some weight loss tips that you can use to achieve the new you.

 

  • Know how many calories you need.

 

Calculate your BMR or Basal Metabolic Rate.

 

BMR [kcal] = Body weight [lbs] x 15 + mins/day x 3.5

 

For example, you weigh around 150 lbs and perform about 20 min of moderate activity per day. To simplify our equation: (150 x 15) + (20 x 3.5) = 2250 + 70 = 2,320 kcal (That’s your BMR).

To make you loose weight, let’s take out a decent 500 kcals from your food intake.

2,320 – 500 = 1,820 kcal. That’s what you need to ingest daily to lose a pound per week.

 

  • Have fruits and vegetables with your meals.

 

Aside from having lower calories, fruits and vegetables contain vitamins, antioxidants and fiber. Besides, if you eat more fruits and vegetables than your regular junk food, you’ll feel full easier, so you won’t have the need to be constantly eating something. This is one of the more effective weight loss diet tips you should follow to achieve desired results.

 

  • Watch the portions you’re eating.

 

In this diet for quick weight loss, you should mind how large you eat at a time. Especially if you’re eating in a restaurant, most servings aren’t just for a single person

 

  • Don’t skip meals.

 

Bulk eating, such as eating only 3x a day, causes spikes in your sugar level, making you eat more than what you should have had. With this tip on weight loss, try dividing your meals 5-6x a day. This way, you won’t go on food binges when you’re starving. Weight control diets making you starve will only make things worse for you.

 

  • Go for fresh foods.

 

Processed foods contain a lot of preservatives, salt and fat. These are not only the canned or dried variety you see on grocery aisles, but most of them are from fast-food restaurants.

 

  • Don’t be too restrictive.

 

Once in a while, indulge yourself. Small treats are beneficial to your dieting experience. Just watch out from overindulgence, you might trigger a relapse.

 

  • Understand food labels.

 

Always read the nutrition label on the pack. Just because it says it’s fat-free, doesn’t mean it is low in carbohydrates.

 

  • Avoid Sugary Drinks.

 

Sodas, coffee, tea taken everyday add up. Try drinking 8 glasses of water a day. Not only will it make you feel full, but proper hydration is good for you.

 

  • Have a food journal.

 

This way, you can analyze your eating pattern and easily modify it.

 

  • Exercise.

 

Have at least 30 minutes of exercise a day. Weight control exercises will also help you burn excess fat. Weight loss tips on food intake are useless without proper exercise.

Tags: , , , , , ,