WEIGHT LOSS TIPS

With Thanks to RD, flickr ©

START DOING THESESTART DOING THESE

1. Take 10,000 steps a day1. Take 10,000 steps a day

2. Eat breakfast without fail2. Eat breakfast without fail

3. Stop eating before you are full3. Stop eating before you are full

4. Enjoy your favorite food in moderation4. Enjoy your favorite food in moderation

5. Have five small healthy meals a day 5. Have five small healthy meals a day instead of three large onesinstead of three large ones6. Get most of your calories before noon6. Get most of your calories before noon

CookingCooking

1.1. Grill, steam, bake or microwave Grill, steam, bake or microwave instead of fryinginstead of frying

2.2. Follow the “½ veggies, ¼ protein, ¼ Follow the “½ veggies, ¼ protein, ¼ carbs on your plate” rulecarbs on your plate” rule

3.3. Eat whole fruit rather than drink juiceEat whole fruit rather than drink juice4.4. Use herbs and spices to flavor meals Use herbs and spices to flavor meals

instead of fatty juicesinstead of fatty juices5.5. Cook in liquids instead of oilCook in liquids instead of oil

6.6. Switch to sweeteners rather than Switch to sweeteners rather than sugarsugar

EatingEating

1.1. Downsize your portionsDownsize your portions2.2. Use salad plate for meals instead of Use salad plate for meals instead of

dinner plate, a tall glass rather than a dinner plate, a tall glass rather than a squat one – “fool your eyes”!squat one – “fool your eyes”!

3.3. Avoid highly refined “white” foodsAvoid highly refined “white” foods4.4. See what you are eating, eat from a See what you are eating, eat from a

bowl or platebowl or plate

Dining OutDining Out

1.1. Avoid “all-you-can-eat” buffetsAvoid “all-you-can-eat” buffets2.2. Order entrée-sized meals or share a Order entrée-sized meals or share a

mainmain3.3. You don’t need to clear your plateYou don’t need to clear your plate4.4. Avoid garlic bread and herb breadsAvoid garlic bread and herb breads5.5. Choose tomato-based sauces on Choose tomato-based sauces on

pastapasta6.6. Choose sorbets of fruit salads for Choose sorbets of fruit salads for

dessertdessert7.7. Fill up on waterFill up on water

What’s on your plate?What’s on your plate?Always choose:Always choose:1.1. Unprocessed foods – those closest to their Unprocessed foods – those closest to their

natural statenatural state2.2. ““Naked” foods: fresh fruits and vegetables Naked” foods: fresh fruits and vegetables

not covered in fat, salt or sugarnot covered in fat, salt or sugar3.3. Protein from lean animals, fish and or plant Protein from lean animals, fish and or plant

sources at every mealsources at every meal4.4. High fibre foods such as wholegrain breads High fibre foods such as wholegrain breads

and sweet potatoand sweet potato5.5. Plain water (up to 8 glasses a day)Plain water (up to 8 glasses a day)6.6. Low-GI food such as oats, legumes and Low-GI food such as oats, legumes and

potatopotato7.7. Food low in saturated and trans fats such as Food low in saturated and trans fats such as

rice, nuts and pastarice, nuts and pasta8.8. Low dairy foods such as skim milk and low-fat Low dairy foods such as skim milk and low-fat

yoghurtyoghurt9.9. Zero-calorie teasZero-calorie teas10.10. Spicy foods that may speed up your Spicy foods that may speed up your

metabolism,, such as chilimetabolism,, such as chili

How to fit in More Exercise?How to fit in More Exercise?1.1. Walk – it’s cheap, convenient and a great Walk – it’s cheap, convenient and a great

way to burn fat.way to burn fat.2.2. Be more active in your daily life – take the Be more active in your daily life – take the

stairs, park a block away etc.stairs, park a block away etc.3.3. Mix up your exercise to prevent boredomMix up your exercise to prevent boredom4.4. Find an exercise friend to keep you company, Find an exercise friend to keep you company,

an iPod etc.an iPod etc.5.5. Include muscle-strengthening exercises such Include muscle-strengthening exercises such

as push-ups and tricep dipsas push-ups and tricep dips6.6. Have a solid goal in mind, such as running in Have a solid goal in mind, such as running in

a 10-kilometer fun run, and then stick to a a 10-kilometer fun run, and then stick to a training plantraining plan

InvestInvest1.1. PedometerPedometer2.2. TreadmillTreadmill

3.3. Calorie counting booksCalorie counting books4.4. Bathroom scalesBathroom scales

5.5. Tape measureTape measure6.6. Personal exercise and toning devices Personal exercise and toning devices