Over the past couple of years I have been finding ways to help people lose weight and feel great about life. Often I come across people who are excited about losing weight but just don't have the proper information to meet their goals and resolutions.
KEY 1: Fruits and Vegetables
It is important to get seven pieces of fruits and vegetables everyday. Here's how you can make sure you take in the recommended daily allowance throughout the day.
8:00 a.m. Breakfast
- Mix 1/2 cup of bran cereal and blueberries together with 1 cup of fat-free milk,
- Or have a herbalife F1 shake mixed with a fruit or two blended with semi-skimmed milk. (1 Fruit)
12:30 p.m. Lunch
- Have a protein-rich sandwich with 2 slices of whole wheat bread. You can throw in some ham, tomatoe and low-fat grated cheese.
- Or have 3/4 cup of brown rice with steamed brocolli cooked in 1/2 teaspoon of olive oil
- Top this all off with 1 and 1/2 cup of fruit salad (2 Vegetables, 1 Fruit)
5:30 p.m. Dinner
- Have a colorful meal with stir-fried vegetables and a chicken breast for extra protein. This can be serverd with 3/4 cup of brown rice
- For dessert you can enjoy low-fat yoghurt with with sliced banana (2 Vegetables, 1 Fruit)
KEY 2: Switch to Wholegrains
Wholegrains are what we call complex carbohydrates. They are good in that they contain a lot of fibre and protein. Go for wholegrain products such as whole wheat bread, wholegrain pasta, brown rice. Also, try to incorporate more beans, lentils and peas into your meals.
KEY 3: Avoid Snacking
The matter of snacking is a very controversial topic. I would argue that it is vital to regain and be in touch with your hunger signals. Firstly, it is healthy to go into meals with a little bit of hunger and secondly, snacking in between meals can lead to a calorie disaster. Don't do it unless you can do it the right way.
KEY 4: 30 Minutes of Exercise a Day!
Sometimes our exercise routines can be very hard to follow on a daily basis because they aren't fun and they take us out of our daily routines.
If your favourite television show comes on at 8:00 p.m. from monday to friday you don't have to watch it from the coach, you can watch it while doing some moderate exercise. Take the stairs instead of the elevator and you can start fitting in exercise into your lifestlyle.
KEY 5: Get Hydrated
The most natural way to clean out your system is to take in a lot of water. Instead of quickly reaching for the snack, take in a glass of water instead.
Make sure that you are getting at least 2 litres of water a day. This will not only keep your body hydrated it will also help you concentrate for longer periods of time. Also, drink water with your meals.
I sincerely hope you enjoy these tips and remember, listen to your stomach and the signals it is giving you.
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