Five easy tips for losing those pounds

Does this sound familiar? You have lost a couple of pounds in the last few weeks, only to regain them in the next couple of weeks. Do you wonder if it is possible to achieve lasting weight loss? And how is it possible to lose weight at first only to gain it later on? If you follow the following diet tips you can keep your weight at a healthy level continuously.

Tip 1: Change your daily caloric intake

First you have to determine your daily calorie requirement.  This is calculated by multiplying the so-called basic metabolic rate with the activity factor. Here you can calculate your daily caloric requirements with our caloric needs calculator. If you want to lose a pound per week, then you should decrease your caloric intake by about 500 calories per day. That is, the calculated caloric requirement minus 500 calories is the daily target amount.

An example:

A 35-year-old woman who weighs 80 kg and doesn't do any exercise, has a daily calorie requirement of about 2000 calories. If she wants to lose about a pound per week, she must save 500 calories per day. That is, only use up 1500 calories a day or burn 500 calories more by doing   exercises.

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Tip 2: Eat at least 5 servings of fruit and vegetables per day

Fruit and vegetables are high in fiber, vitamins and antioxidants. This will help you feel full faster and will also help with getting the amount of calories down.
How big is a serving?

• Two tablespoons of vegetables, either  raw or cooked.
• A medium apple, orange or banana
• A bowl of mixed green salad or
• Small bowl of raspberries, strawberries or grapes

Tip 3: Pay attention to the portion size

One serving is equivalent to half a cup of cooked pasta noodles. In most restaurants, a pasta dish contains 4 portions of pasta! While most of us leared in our childhood that we should finish our plate. With the current portion size has lead this behaviour to obesity. If you are in a restaurant ask if you can take the leftovers home with you. At home change you switch to smaller plates to make sure you are eating less.

Tip 4: Eat healthy and fresh foods

Buy fresh food and avoid ready meals and fast food. Ready meals and fast foods are convenient but contain often a higher fat content or preservatives. You will be surprised how easily you can lose weight by taking a home prepared lunch from home instead of going out to lunch at a diner or a fast food restaurant. You can also stock your fridge with home made snacks and lunches you made.

Tip 5: Avoid sugary drinks

Cola, lemonade and iced tea are known to be fattening. However, the so called, healthy juices can make you fat because of their high fructose level. For easy weight loss, it is better to drink plenty of water or even tea without sugar. Also the amount of low-calorie liquid in your stomach will help you feel full much longer.