By Lynn Alex
One pound of fat is about 3,500 calories. If you want to lose one pound per week you should consume 500 calories less every day. You can do it by combining the right diet with exercise. For example, if you drink soft drinks, replace them by filtered water. 1 can of coke contains about 100 calories. If you replace 3 cans of coke with 3 glasses of filtered water and walk 2 miles a day you will effectively decrease your daily calories by 500. The trick is to do it consistently.
The tips below can help you get fewer calories during the day or burn more calories:
- Do not skip breakfast; eat small meals during the day. Make lunch your main meal of the day.
- Eat protein with each meal to ensure you won't be hungry. This can be rice protein powder added to your morning shake, nuts, legumes, eggs, smoked salmon, skinless chicken, etc.
- Avoid processed foods, white flour, white rice, fast foods, junk food, sugar, sweets, soft drinks, artificial sweeteners (like Sweet-N-Low, Splenda, Equal), processed meats, and table salt. Limit your intake of alcohol and caffeine.
- Use extra virgin olive oil and virgin coconut oil for cooking and stay away from trans fats, hydrogenated or partially-hydrogenated oils in any form (margarine, for example); use fatty foods such as avocados, olives, and nuts and seeds in moderation. Take Omega-3 supplement. This is an essential fatty acid and is an important part of a healthy weight loss program.
- Do not eat after 7 p.m. to allow the body properly digest food.
- Do weight training. Muscles help to burn fat. Weight training also increases the production of Human Growth Hormone that rejuvenates the body.
- Walk. This is the safest way to exercise and burn calories.
Do you need more time-proven, healthy tips to lose weight? Visit http://www.nutrifitpower.com to download a free weight loss report.
Do you need help to make your dreams come true? Visit http://www.pathstopower.net for a free book and more details.
Lynn Alex is a Certified Nutritional and Weight Loss Consultant, Life-Skills Coach. She is an American Board Certified Holistic Health Practitioner.