If you decided to lose weight,
then this weight loss routine, only 6 steps will give you the best start. You don't only need
to change your diet and activity; but also you need to change your lifestyle
and habits. So let's start.
The First step: Put your
weight loss goal.
For any person to start any
project, he should put a goal and time to achieve that goal, this is true for
weigh loss either.
Ex: your weigh now is 90 kg
Your
goal weight is 70 kg (read how
much weight loss is healthy article to know what your healthy weight should be)
The difference is 20 kg, so
you need to lose 20 kg. If this is very huge goal, you can divide it into two
small goals, 10 kg for every stage, so your goal is to reach 80 kg. If you put
into consideration the healthy weight loss rate (1/2 kg per week), so you need
20 weeks to achieve your first goal and 40 weeks to lose all your overweight,
very simple, right???
The second step: How to lose
0.5 kg per week?
All types of foods and drinks
contain calories and all physical activities and exercises burn calories. If your calories intake is greater than
calories burnt (by eating too many
calories and not burning enough), the body transforms the calories into fat. If the calories
burnt are greater than calories intake, the body burns the stored fat and use
it as energy.
To lose 0.5 kg, you need to burn 3500 calories
per week (500 calories per day), to do that you need to decrease your calories
intake by 250 (read 20 nutrition weight loss tips article), and increase your
calories burnt by 250.
The third step: Eat the healthy foods
1-Non-starchy, colorful vegetables
Go for all the colorful vegetables. Fill up on these as they are low
in calories & high in health protecting nutrients
½ cup salad
½ cup cooked vegetables, eg: carrots, broccoli, cauliflower, courgette,
pumpkin
2- Fruit
Eat a range of different colors Fruit is also low in calories &
high in health protecting nutrients
2 small, eg plums, apricots, kiwifruit
1 medium, eg apple, orange, pear
1 small banana
½ cup fruit salad
1 slice melon
3- Breads,
cereals & other starchy foods
This group also includes the ‘starchy’ vegetables
These foods are the body’s main source of fuel
1 slice bread / roll
¾ cup breakfast cereal
½ cup muesli
½ cup cooked rice or pasta
1 medium potato or similar sized piece of cassava / kumara / green
banana / taro / parsnip
Tip > Go for wholegrain breads & cereals – these are rich in
fiber & are more filling
4- Meat,
fish, poultry, or vegetarian substitutes
Includes lean meats, fish & poultry, eggs & meat substitutes
Such as tofu, dried beans & nuts These foods are high in protein
and are used for body repair
What fits the palm of your hand, eg: 1 small steak, 1 medium fish
fillet.
1 chicken leg / breast or 2 drumsticks 2-3 slices cooked meat
2 eggs
cup nuts
1 cup baked beans
Tips > Cut fat off meat and take skin off chicken
> Skim fat off stews and boil-ups
>Use low-fat cooking methods: grilling; stirfrying; boiling;
poaching
5- milk
& milk products
These foods are high in calcium for strong bones
1 glass low-fat milk
1 pottle yoghurt
2 thin slices of cheese
Food plate portions
½ Colourful vegetables
¼ Meat/substitute
¼ Starchy vegetables/rice /pasta /cous-cous /bread.
The fourth step: Eat the low calories
containing foods
Colored vegetables and fruits are very low in
calories, very high in vitamins, and are very good for health and protection.
Stay away from sugary and fatty foods.
Drink about 6 cups of water daily.
Decrease fizzy and sugary drinks.
Alcoholic drinks are forbidden.
Remove fat from meat and skin from chicken before cooking.
The fifth step: how to burn more calories
Remember: you need to lose 0.5 kg per week =
3500 calories = 500 calories daily. After you decreased your calories intake by
250 calories, you need to increase your calories burnt by 250.
You can do one of the following activities
Type of activity Calories burnt in 30 mins
Walking 120
Cycling 140
Swimming 200
Tennis 200
Weight training 200
Aerobic 200
Running 400
Take the stairs instead of the lift
Vary the type of physical activity to keep your interest up.
The sixth step: Enjoy your weight loss success and reward yourself.
Don't forget your free gift here http://mannadietebook.blogspot.com/
With my best wishes.
DR/ Mohamed Attia
https://twitter.com/mohamedbiochem
https://www.facebook.com/pages/Mohamed-Attia-biochemist/1473380076257909?ref=hl
https://www.youtube.com/channel/UCe6IhAl02rVCbBkl545YXSw
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