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Hit Your Summer Weight Loss Goal

1. Choose your goal dress. This could be an old favourite or a new LBD thats just a little too tight, but either way, its got to be something you know will make you feel amazing. Think too of the occasion when you’re going to wear it: make this a realistic target that you are aiming for a few months hence.

2. Be sensible with calorie counting. As a guide, women aiming to lose weight should try and stick to 1500 calories a day. Aim to rethink your food choices, swap in healthier food options, cut down on snacks, get more active to increase your calorie burn. The healthiest and most sustainable weight loss is gradual – aim for 0.5kg-1kg a week, says M&S nutritionist Helen Stephenson.

3. Don’t skip meals. Not even the fasting diet advocates skipping meals – just eating smaller ones. Skipping meals – in particular, breakfast – can make you more likely to snack on high-fat or high-sugar snacks. Try these low-calorie breakfast ideas[1][2]

4. Eat a balanced diet. Try not to exclude whole food groups, as this can limit the nutrients that are vital to your everyday needs. Aim to eat plenty of fruit and vegetables with each meal, chose wholegrain carbohydrates, lean protein and skimmed milk.

5. Boost your five-a-day. Fruit and vegetables are ideal healthy snack options (for example, carrot and celery sticks with low fat dip, handful of dried fruit or mixed fruit salads), but vegetables tend to contain less sugar than fruit and are higher in many vitamins and minerals. Try and get your five-a-day from three portions of vegetables and 2 two of fruit.

6. Easy swaps. Simple food swaps will help reduce your calorie intake. For example, use tomato-based sauces rather than creamy ones, and choose lean and skinless meat rather than skin-on varieties. 4 quick flat tum food swaps[3]

7. Eat more fish. Fish is a great source of protein and low in saturated fat. Most of us dont eat enough fish so try to include at least two portions a week. Ensure one of these is an oily fish (such as sardines, salmon or mackerel) as these provide omega-3 fats which, as part of a healthy diet, can help to keep your heart healthy. How to cook healthy oily fish[4][5]

8. Make your snacks healthy. Even a healthy diet can include snacks, just think about portion control – aim for no more than 150 kcals per snack (thats  a handful of nuts and dried fruit, two Ryvita crackers with a tablespoon of cottage cheese or roughly four squares of milk chocolate – although we’d recommend dark choc over milk). Low-calorie snack ideas[6]

9. Get more active. The more you move around, the more calories you burn, obviously. You will lose weight, provided you keep an eye on your calorie intake, and improve your body shape at the same time. You’ll also feel more confident in yourself, happier[7] and should sleep better too. All of which will help in your summer dress campaign. Aim to take some form of exercise every day – even if it’s just walking up the escalator, running for the bus or parking your car at the far end of the supermarket car park so you have to push that heavy trolley just a bit further.

10. Stay hydrated. Drinking water regularly throughout the day is the key, but if you find that a bit dull, diluted fruit juice and even weak tea and coffee can count towards your fluid intake. 10 reasons we should all drink more water[8]

Six summer stay slilm tips[9]

References

  1. ^ the fasting diet (www.zest.co.uk)
  2. ^ Try these low-calorie breakfast ideas (www.zest.co.uk)
  3. ^ 4 quick flat tum food swaps (www.zest.co.uk)
  4. ^ fish (www.zest.co.uk)
  5. ^ How to cook healthy oily fish (www.zest.co.uk)
  6. ^ Low-calorie snack ideas (www.zest.co.uk)
  7. ^ happier (www.zest.co.uk)
  8. ^ 10 reasons we should all drink more water (www.zest.co.uk)
  9. ^ Six summer stay slilm tips (www.zest.co.uk)

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Comments

  1. Reply

    What Are Some Good Ab Exercises? I’m really skinny and I really don’t have any fat in the abdomen area, but I’m trying to get my abs defined. A lot of the articles for ab exercises I’m seeing have things like “fat loss tips for great abs”. Since I don’t need to lose fat, I’m wondering if I need to do different kinds of exercises than what those articles are suggesting.
    I’m also doing cardio exercises. Should I do ab exercises before or after I do cardio? Or should I do them at completely separate times?

    View Comment
      • HealthNut
      • March 14, 2013
      Reply

      They say so, because you do have fat on top of your abs, you just do not need to lose it anywhere else. Or little flab.
      jogging is an excellent exercise because it let you tone throughout your whole body. If you want to tone in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      an excellent exercise, you can do it in front of your TV: sit on a
      stool, and put your toes under something (piece of heavy furniture,
      for example). In your hands hold a little dumbbell. Please, make sure
      that it is not very heavy, start with one kilo, for example, or you
      will damage your back and spine! Slowly move the upper part of your
      body back, until it’s parallel with the ground. Stop for a second and
      move it back to the sitting position. Repeat ten times. Every week add
      to the number of repetitions. You will see the results in a week,
      guaranteed! You will see or feel under the fat – if you have any – six
      pack and muscles. Dumbbells do wonders. Much better than these
      crunches – I came up to three hundreds and there was no results AT
      ALL. With the dumbbells you will see it in a week.

      View Comment
  2. Reply

    What Are Your Tips For Losing That Winter Weight? Hey guys,

    So as summer approaches I have started to cut that junk food and empty calories, however I’m starting to get bored with the same old “rabbit food” I’ve been eating. I’m currently 5’3 and about 145 lbs, and would ideally like to get down to 125 by July. I was wondering if anybody had any good tips on fat loss, or any recipes that might be a bit more exciting?

    Thanks!

    View Comment

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