20 TIPS ON WEIGHT MANAGEMENT

20 TIPS ON WEIGHT MANAGEMENT

1. Dieting is a lifetime commitment and not to be done on a crash basis.
2. For weight loss calorie intake should not exceed 1500 cal/day and should not go below 1000 cal/day.
3. Total calorie intake should be less than total calorie expenditure per day to lose weight.
4. In order to do this, one should exercise lightly at least once every day.
5. Exercises should be both aerobic and muscle forming.
6. Weight /measurement should be taken at the same time every week.
7. All meals including breakfast should be eaten.
8. Maintain meal timings.
9. No snacks should be eaten in between.
10. If hungry in between meals, drink water / eat fibrous foods.
11. A glass of water, soup, fruit juice etc. taken just prior to a meal reduces appetite.
12. Avoid eating sugars, soft drinks, cakes etc.
13. Avoid too much dairy products including cream, butter and cheese.
14. Avoid fried food and oily foods.
15. Avoid alcohol.
16. Eat sufficient complex carbohydrates such as bread, potatoes, rice, chapattis, etc.
17. Eat sufficient green vegetables and fruits for roughage.
18. Preferably use a small plate and avoid second helpings.
19. Eat a light dinner, a medium lunch and a heavy breakfast.
20. List the support of your family and friends in your effort to lose weight.