1. Have a healthy breakfast
The cardinal rule to any Weight Loss programme is never to miss breakfast.
Have it with skimmed milk or yogurt.
2. Opt for skimmed milk
Milk and its products are rich
in calcium and can help keep your bones strong. Skimmed milk, low fat
cheese and yogurt helps to break down fat cells.
3. Day Meal Plan
Eat three regular small meals each day
Eat regular meals, but eat smaller portions.
You could also include small, low-calorie snacks such as raw
vegetables, a piece of fruit, soda crackers, popcorn made without added
fat.
4.Walking & Exercise
Walking and other exercise can make you feel better and help you to lose weight.
5. Fill up on vegetables and fruit because these foods are naturally low in fat and are full of fibre, vitamins
and minerals. If you eat more of these foods you will find it easier to
cut back on meats, fats, desserts and high-fat snack foods.
6. Eat lots of fibre
As well as the fruits and vegetables, choose brown breads, whole
grain cereals and bran. If you use dried peas and beans instead of meat
in soups and stews, you will get lots of fibre and less fat.
7. Eat less meat, fish and chicken
For your main meal choose a small piece, about the size of your palm.
Or Place meat drippings in your fridge overnight. Take off the hardened fat. Make gravy from the fat-free drippings.
8. Eating Habits
Eat slowly your meals and chew your food slowly.
9. Cut Back on Fatty Foods : Potato Chips, Nuts, French Fries,Bacon, Cheese, Whole Milk and Cream, Gravies, Rich Sauces, Ice-cream, Cakes and Donuts.
10. Limit sweet foods
Count all these as sugar: Brown and White Sugars, Syrup, Honey and Molasses.
These foods are high in sugar: Jams, Jellies, Marmalade, Candies, Chocolate,Regular Soft Drinks, Iced Tea and Fruit Beverage Crystals
(such as Tang, and Kool-Aid made with Sugar), Condensed Milk, Pastries, Iced Cakes.
You can choose diet syrups and diet jams.
11. Limit hard liquor, beer, wine and liqueurs
They all have unwanted calories.
If you do choose to drink, have a light beer instead of a regular
beer, and dry wine instead of sweet wine or liqueurs. Use a diet soft
drink as a mix.
12.Choose “diet foods” Carefully
Some diet foods are poor choices such as diet chocolate bars or diet
candies that can have a lot of fat or sugar.
Good choices are low-fat, calorie-reduced, or sugar-free foods such
as diet soft drinks, diet jello, sugar-free gum.
A slow weight loss is best
Weighing yourself once a month will give you a chance to see a
gradual weight loss. If you lose one or two pounds a month, you will be
doing great.
