Losing weight too rapidly can be ineffective as well as dangerous. Electrolyte imbalances can result from a lack of nutrients and it is likely that most of the weight loss will be in water and lean muscle rather than fat. One pound is equivalent to 3,500 calories, which means that you need to lower your caloric intake by 500 to 1,000 calories per day in order to lose 1 to 2 pounds per week. This can be done by swapping out high calorie foods for lower calorie ones that still satisfy your appetite.
- Load Up On Breakfast
When you skip the first meal of the day, your hunger will build up and you’re more likely to over-eat later.
- Eat Eggs
Eggs are full of protein, which is key to feeling full. Reports from “Good Housekeeping” show that in a study of 30 overweight women, those who consumed two scrambled eggs with two slices of toast of breakfast, ate less food for as much as a day and a half later, than those who ate a bagel breakfast with a similar calorie count.
- High Fibre
To keep the calories down and the stomach full, eat high fibre foods, which are likely to fill you up longer. Aim to incorporate beans and salads into your meals, and choose pears for snacks.
- Drink Water
Water is a calorie-free way of flushing waste and fat from your body to help you lose weight.
Ditch Sugary Drinks. Fruit drinks, juices, and sodas all contain a high calorie content. The average soda has 200 calories, which means giving up a soda a day translates into a 21 day total of 4,200 calories that you didn’t put in your body.
- Skip the Treats
Beware of drinks with bubble shaped lids. Those frothy blended coffee drinks are basically glorified milkshakes with an untold amount of calories. Try to avoid alcoholic beverages, which can also be well disguised diet killers.
- Low Fat
Try replacing some of your regular food options with healthier ones that are lower in fat and calories. For example, try to select skinless chicken breast when choosing poultry, as this is the leanest part of the chicken.
- Lean Meats
When choosing meats, look for the words “select” or “choice” on the label, which tend to be a less fattening option than “prime cuts.” In addition, tenderloin, sirloin, chuck and round are all examples of the leaner cuts of meat and are a better option for dieting than others.
- Bake Your Food
Baking food rather than frying it eliminates the fatty oils that add calories.
- Apple Cider Vinegar
Use calorie free apple cider vinegar as an alternative to salad dressing.Exercise
- Boost Your Routine
The Centers for Disease Control and Prevention recommend 150 minutes of exercise a week, which means 30 minutes a day, five days a week. If you’re pressed for time, you can split the routine into 3 ten-minute intervals.
- Increase Your Intensity
Increasing the intensity level of exercise will help to drop weight faster.
How are you preparing for beach weather? Let us know how your dropping weight and feeling great!