Tip 1: Never Skip Meals
Try to eat small meals, but often. It helps to even out your calorie intake throughout the day and keep your blood sugar in a balanced state. Instead of eating 3 large meals, try to eat 5 small meals throughout the day.
Tip 2: Allow yourself to
be treated Each person has their own favorite treatment. Just give yourself a tiny indulgence sporadically, but be mindful of frequency and quantity. Eliminating all of your favorite treats usually leads to early relapse.
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Tip 3: Understanding Your Labels
A product labeled “fat-free” does not necessarily mean it is also low in calories. Likewise, a product labeled as low carb does not mean that it is also low in fat. Always read the food label on the package carefully to make sure you know exactly what you are getting.
Tip 4: Determine how many calories you need
[Daily calorie requirement] = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]
Since you want to lose weight, your goal = [Daily Calorie Requirement] - 500 calories
For example, if you weigh 70 kg, and you achieve 20 minutes of moderate activity every day:
You eat 2470 calories daily, calculated according to the formula. Subtract 500 calories from this amount; 2470 - 500 = 1970 cal.
Therefore 1970 cal is your daily calorie goal for a loss of 0.5 kg per week!
Tip 5: Eat Raw, Whole, Organic Food
Whenever possible, buy only fresh food and avoid all processed and convenient foods such as fast food. Packaged and processed foods are often much higher in sodium and fat and contain less nutritional value.
Tip 6: Eat at least 5 servings of fruits and vegetables every day
Fruits and vegetables are full of healthy vitamins, fiber, and antioxidants. They fill your stomach quickly, so you feel fuller. And, they are also very low in calories.
Tip 7: Watch for side sizes
One serving of pasta is usually equal to 1/2 cup of pasta. However, most of the restaurants you visit serve pasta dishes with about 4 servings of pasta !!! Take the leftovers home.
Tip 8: Avoid unnecessary drinks
Juice, soda and sugar in your coffee. Always drink at least 8 glasses of water a day. This will help you feel full, hydrated and refreshed.
Tip 9: Keep a Food Journal
This can be difficult, but worth the weight, literally. The food journal allows you to pinpoint your eating habits and make them easy to modify.
Tip 10: Exercise, Exercise, Exercise
Most experts recommend 30 to 60 minutes of activity per day for optimal health. It is also helpful to try and work on some weight exercises at least 2 times a week.
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