Be realistic about your weight-loss targets. You need to burn about 7,000 calories to lose one kilogram. You can lose half a kilo at most if you cut down your caloric intake by 500 calories a day. Aim for between half a kilo to a kilo in a week. Do not weigh yourself more than once a week.
Fast weight loss is bad for your health. Do not try to lose pounds you put on over a long period of time in a matter of weeks. Avoid fad diets.
Do not neglect breakfast, which is an ideal meal that balances your sugar level, which drops during sleep. Don’t skip meals during the day to stay full and energetic.
The most important difference between summertime and wintertime eating habits is the consumption of liquids. Try to consume at least two liters of water a day.
Eat seasonal vegetables and fruits (at least five servings) a day.
Do mild exercise for at least 30 minutes a day. The ideal would be to gradually increase this time and bring it to 45 minutes to one hour daily.
Do not add sugar to coffee or tea.
Try to use less oil when cooking.
Order foods lower in caloric value when dining out.
Instead of snacking or eating sweets when you crave them, first try sweetened fruit tea or herbal tea to bring down your appetite. If you still have the craving, go for fruit. Also, adding sweetener and cinnamon — which levels out blood sugar — and perhaps some fruit to plain yoghurt or milk could do the trick. You can still have the occasional escapade with no-sugar ice cream, no-sugar chocolate or lower calorie desserts.
Tips for staying at your ideal weight
Use less oil in your daily food intake
Try to eat more fruits, vegetables and whole-wheat products
Manage your portion sizes
Go grocery shopping only when not hungry
Don’t eat out of the package, but off of a plate
Eat slowly
Try to choose foods that take longer to eat
When eating, only eat. Don’t try to do other things at the same time.
Sit down when you are having your meal.
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