Sandra Prior

10 Keys to Lose Weight

To lose weight, you must cut back on the number of kilojoules you eat, increase the energy you expend through physical activity or both.

There’s no magic weight loss potion, no magical foods or ways to combine foods that melt away excess body fat. To take – and keep – weight off you must make small, sustainable changes to your lifestyle.

1. Don't Crash Diet

You'll only regain the lost weight in two or three years.

2. Aim for Slow Weight Loss

No more than 0.5 to one kilogram a week, or five kilograms in three months.

3. Aim to Lose one or two Centimeters a Month from around your waist for Six Months

This is more important for your general health than the number of kilograms you lose. Your waist circumference should be 102cm or less (under 90cm for Asian men) to reduce your risk of heart problems. So get out the tape measure rather than the scale to monitor progress.

4. Cut Down on Dietary Fats

Avoid saturated fats (those found in fatty red meat, chicken skin, butter, cream, hard cheeses and full-cream dairy) and trans fatty acids (found in many fast foods such as pastries, chips, crisps, cakes and biscuits).
 
5. Cut Back on Refined Sugars

These are found in cakes, biscuits, sweets, chocolates and fizzy drinks. Boost your intake of fresh fruit, vegetables, wholegrain breads and cereals.

6. Lose the Booze

Or cut back. Alcohol is energy-dense, at 29kJ/g, compared to proteins and carbs at only 17kJ/g.

7. Don't Eliminate any Food Group

Include a wide range of foods every day and choose ‘whole’, less processed foods that make you feel full for longer.

8. Drink two to three Liters of Water

Do this every day.

9. Exercise

Get your heart rate up for approximately 30 minutes at least four or five times a week.

10. Consult a Registered Dietician

They can tailor a meal plan suited to your lifestyle.

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