1. Never skip meals. Eat three to six times a day in smaller portions to avoid getting hungry.
2. A person who is moderately active needs daily, 33 calories per kg of body weight to maintain his weight.
3. Reducing calories intake by 300 per day and increasing the physical activity to burn 200 calories per day results in weight loss of 400 Gms per week.
4. Reward yourself with pleasures other than food--buy some new clothes, get a different hair style, see a movie, visit a friend, etc.
5. Try to drink eight or more 8-ounce glasses of water every day.
6. You will lose weight when you burn more calories than you consume.
7. Set several short term realistic goals.
8. To satisfy basic nutritional needs eat a variety of foods every day. Choose from each of the five food group’s milk, meat, fruit, vegetable and cereals. Balanced food plans encourage making wise choices about everyday food choices. This type of diet helps to stay at your proper weight for life.
9. Consuming wheat products than rice products help to reduce obesity
10. Avoiding sleeping in afternoons help to increase the burning of calories. This avoids slowing of basal metabolic rate.
11. Eat high-fiber foods.
12. Opt for light menus in restaurants, or purchase low-calorie or reduced-fat products at the grocery store.
13. Try to cut down on foods high in fats and sugar.
14. Use sugar substitutes while sweetening foods and beverages.
15. Baking or boiling is recommended instead of frying.
16. se a smaller plate at mealtime to satisfy your psychological need to see a full plate.
17. Fry or sauté foods in a non-stick cook wear with low-calorie fat.
18. Pay attention to what you eat. Don't read or watch TV during your meal.
19. Stop eating before you feel full.
20. Eat and chew slower. It takes 20 minutes for your stomach to tell your brain that it's full.
21. If you find yourself eating when you're not hungry, ask yourself why. Many of us eat when we're bored, stressed, or just to be polite. Listen to your body. If you're not hungry, get busy doing something else instead of eating.
22. Determine the type of physical activity that suits your life style.
23. Exercises like jogging, playing out door games, walking etc help to reduce weight.
24. Weigh yourself on a regular schedule, but don’t become a slave to your scale.
25. Health experts recommend exercising 30 minutes or more on all, days of the week for maximum benefits. The exercises should be moderately vigorous to be most effective but not exhausting.
26. Incorporate few simple measures to burn calories effectively. Like- taking an after dinner walk, using stairs instead of escalators or elevators, parking the car farther away to have a longer walk etc.
27. Exercises also improve sense of well being ,decreases stress and decreases appetite in some.
28. Losing weight doesn't, and shouldn't, mean starvation. Losing weight in a healthy way consists of eating better and being more physically active. And it should be tolerable, and perhaps even fun.
2. A person who is moderately active needs daily, 33 calories per kg of body weight to maintain his weight.
3. Reducing calories intake by 300 per day and increasing the physical activity to burn 200 calories per day results in weight loss of 400 Gms per week.
4. Reward yourself with pleasures other than food--buy some new clothes, get a different hair style, see a movie, visit a friend, etc.
5. Try to drink eight or more 8-ounce glasses of water every day.
6. You will lose weight when you burn more calories than you consume.
7. Set several short term realistic goals.
8. To satisfy basic nutritional needs eat a variety of foods every day. Choose from each of the five food group’s milk, meat, fruit, vegetable and cereals. Balanced food plans encourage making wise choices about everyday food choices. This type of diet helps to stay at your proper weight for life.
9. Consuming wheat products than rice products help to reduce obesity
10. Avoiding sleeping in afternoons help to increase the burning of calories. This avoids slowing of basal metabolic rate.
11. Eat high-fiber foods.
12. Opt for light menus in restaurants, or purchase low-calorie or reduced-fat products at the grocery store.
13. Try to cut down on foods high in fats and sugar.
14. Use sugar substitutes while sweetening foods and beverages.
15. Baking or boiling is recommended instead of frying.
16. se a smaller plate at mealtime to satisfy your psychological need to see a full plate.
17. Fry or sauté foods in a non-stick cook wear with low-calorie fat.
18. Pay attention to what you eat. Don't read or watch TV during your meal.
19. Stop eating before you feel full.
20. Eat and chew slower. It takes 20 minutes for your stomach to tell your brain that it's full.
21. If you find yourself eating when you're not hungry, ask yourself why. Many of us eat when we're bored, stressed, or just to be polite. Listen to your body. If you're not hungry, get busy doing something else instead of eating.
22. Determine the type of physical activity that suits your life style.
23. Exercises like jogging, playing out door games, walking etc help to reduce weight.
24. Weigh yourself on a regular schedule, but don’t become a slave to your scale.
25. Health experts recommend exercising 30 minutes or more on all, days of the week for maximum benefits. The exercises should be moderately vigorous to be most effective but not exhausting.
26. Incorporate few simple measures to burn calories effectively. Like- taking an after dinner walk, using stairs instead of escalators or elevators, parking the car farther away to have a longer walk etc.
27. Exercises also improve sense of well being ,decreases stress and decreases appetite in some.
28. Losing weight doesn't, and shouldn't, mean starvation. Losing weight in a healthy way consists of eating better and being more physically active. And it should be tolerable, and perhaps even fun.
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