Thursday, 17 October 2013

Weight loss 101

Hi sweets, I really feel the need to make a quick note on the basics of weight loss. Recently I've been getting loads of mails and questions from friends abut how to lose weight and how to start. So here's something I compiled.
Nothing good comes easy, you've got to earn it.

First things first, before you start a weight loss journey, you have totalk at is after speaking to a doctor) lol
1. Weigh yourself: determine your weight, and what your BMI is and where it should be for a healthy body. (there are so many BMI calculators online and on this blog) When you determine that.....
2. Set a goal for yourself and the amount of time it will take you to achieve it.( make it realistic)
3. Cut off junk food and Eat fruits and vegetables: here are some examples of fat burning foods I love.
Fresh vegetables are the key to a great body hooha!

* Apples: high in soluble fibre, filling and it reduces sugar cravings. I love apples!
* Avocados: high in monounsaturated fats, which are good for the body, keeps you going all day.
* Pepper: curbs appetite, raises the body temperature, and boosts metabolism.
* Vinegar: slows down the absorbtion of carbohydrates and keeps you full for long.
* Green tea: keeps you full and increases metabolism, Ideal for weight loss.
* Warermelon: this super food is one of my best, I eat them almost every 2 or 3 days. It's a water rich food and contains the "mother of antioxidants"
* Pawpaw: I love this one too, very filling, refreshing and cleansing.
* Carrots
* Cucumber
* Nuts
* Eggs
* Brown rice
* Beans

4. Drink plenty of water.
5. Exercise or keep busy.
6. Don't eat too fast and always watch your portions.(use a small plate to measure your food)
7. Don't skip meals or starve yourself: eat often, you should eat 5-6 small meals a day rather than 3 big meals. When you eat, 200-300 calories every 3-4 hours, your body stays in a higher metabolism digesting mode, it allows for more calorie burn.
8. Keep a food journal and count calories: look up www.myfitnesspal.com for help on that.
Exercise, no matter how little.

For weight loss to occur, you need to create a deficit. What I mean is e.g: if you burn 500 more calories than you eat everyday(this is why you need to count calories) for a week, you should lose about 0.5-1kg. If you want to lose weight faster, you'll need to eat less and exercise more. If you take 1050-1200 calories a day and exercise for one hour per day,you should lose 1-2kg in the first week or more if you weigh about 250kg.( the heavier you are, the more you'll lose in the beginning). This also depends on body type. Please note that cutting too many calories at once isn't healthy, that is why you need a guide as to how many you need to eat for a healthy weight loss. If you want to lose water weight which can be a lot (8kg in my case), you need to reduce salt and starchy food intake greatly. Salt makes you retain water, which makes you look bigger and weigh more.
Healthy foods.

I am not sure if I captured it all, please feel free to add to this and if you are doing this already and it's working, kindly share some inspiration. Find my simple meal plan for detox on this blog, then follow it up with the fat loss meal plan. They should give you an idea of what to eat subsequently, then add a bit of exercise to your plan. Take care and God bless. I need to sleep now. *yawn*
Chelizruby.


2 comments:

  1. Thanks again for the reminder. Will start making my smoothies again.

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    Replies
    1. You are welcome dear. Smoothies yaay! Thanks and cheers.

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