Start the best possible start to lose weight over 12 weeks with 12 tips linked to diet and exercise.
Do not neglect breakfast.
Research shows that breakfast helps you control your weight. Some people neglect breakfast because they think neglect will help them lose weight, but losing meals does not help us lose weight and is not a good thing because we can lose essential nutrients.
It can also encourage you to eat more snacks during the day because you feel hungry.
Eat regular meals.
Some people think losing meals will help them lose weight, but regular eating during the day helps to burn calories more quickly, as well as lessening the temptation to eat a snack based on foods high in fat and sugar.
Eat lots of fruits and vegetables.
Low calorie and fat fruits and vegetables with high fiber content are three essential components of a successful weight loss. They also contain many vitamins and minerals.
Be more active.
Studies show that regular activity is the key to losing weight and maintaining it. As well as giving many health benefits, exercise can help burn excess calories that cannot be eliminated by diet alone.
Drink a lot of water.
People sometimes confuse thirst with hunger and end up consuming more calories while a glass of water is what you really need.
You should drink about six to eight glasses (1.2 liters) of fluid, preferably water, daily – or more if the weather is hot or you are exercising.
Eat foods high in fiber.
Fiber-rich foods give you a feeling of fullness for a long time, which is ideal for weight loss. Fiber is found in vegetable foods only, such as fruits, vegetables, oats, whole grain breads, brown rice, pasta, beans, peas and lentils.
Read food labels.
Knowing how to read food labels can help you make healthy choices, and monitor the amount of calories, fats, salts, and sugars you eat. Take advantage of calorie information to learn how to fit a particular diet with the calories allowed per day in the weight loss plan.
Use a smaller scale.
Studies show that people who use smaller dishes tend to eat less and feel good at the same time. You can gradually get used to eating fewer servings without feeling hungry by eating foods with small bowls and dishes.
It takes about 20 minutes for the stomach to tell the brain that it is full, so slowly and stop eating before you feel full.
Do not block foods.
Do not block any foods in your weight loss plan, especially the foods you love. Preventing food will make you more willing. There is no reason why you should not enjoy a casual meal as long as you stay within your daily calorie limit.
Do not store junk food.
To avoid temptation, avoid storing junk food, such as chocolate, biscuits, potato chips and sweet soft drinks, at home. Instead, stick with healthy snacks, such as fruit, unsweetened rice cakes, oat cakes, unsweetened or unsweetened popcorn and fruit juice.
Did you know that a regular Cuba of wine can contain calories by a piece of chocolate, and a liter of beer contains calories by a bag of potato chips? Drinking too much alcohol over time can increase weight easily.
Plan your meals.
Plan for breakfast, lunch, dinner and snacks for a week, and make sure you stick to the calorie limit. Try to plan for the main meals and snacks for four to seven days.
Make a shopping list but do not shop when you are hungry as this can result in your purchase of a range of high-calorie foods!