Top Tips- Losing Weight

Top Tips – Losing Weight

 Reduce your overall carbohydrate intake, particularly sugars and starches.
 Reduce you carbohydrate intake as the day progresses
 Increase Protein intake
 Reduce your intake of saturated fat
 Eat sufficient amounts of good fat each day
 Eat five to six small meals per day
 Follow a structural resistance training program at least once every week
 Perform cardiovascular exercise before breakfast at least three times per week
 Wait an hour to eat after exercise (but no longer)
 Eat low glycaemic index foods in the morning, during the day and two or three hours before exercise.
 Reduce your food quantities as your day progresses
 Reduce you carbohydrate intake at night but never avoid them altogether
 Store food out of sight
 Attempt to eat carbohydrates and protein foods at each meal
 Add vinegar to foods to help lower their glycaemic index rating
 Do not leave open packets of snack foods in sight
 Take your own healthy snacks to work and school
 Try to break bad habits or routines. For example, avoid eating when driving , opening the fridge as soon as you walk in the front door, eating a biscuit with your coffee, eating food while watching TV, eating something sweet before bed.
 Avoid sugary drinks. Choose water or diet soft drinks.
 Avoid all deep-fried foods
 Cook extra portions at dinner for lunch the next day.
 Work on improving your danger eating times first
 Eat a small-carbohydrate, high-protein snack before going out for an evening meal. It will help you avoid eating bread prior to your entree or main meal, if you have not eaten for a number of hours and you are hungry.
 When eating takeaway rolls or burgers, open the sandwich and only eat half the bread.