Healthy Diets | The 50 Zone Magazine : Mens Information On Wellness, Health, Weight Loss, Nutrition, Women, Style And Fashion


Healthy Diets

Top Ten Diet Tips

1. Find out how many calories you need:

  • BMR (Basal Metabolic Rate)
  • BMR [kcal]
  • Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR – 500 kcal.

Example: You weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Calculate Your BMR

2. Heap your plate with veggies – save a lot of calories by ensuring that half your plate consists of veggies or salad. 5-7 servings of vegetables and fruits every day will fill you with beneficial fibers, vitamins and antioxidants. This will also fill up your stomach and help you to feel full. They are also low in calories and help to keep your calorie count low.

3. Drink plenty of water – your body needs lots of water, so drink lots of water. Water has no calories and will help make you feel full. Try to drink at least one glass of water to start your day – at least 8 cups each day. If you drink coffee or tea in the morning an additional glass of water will compensate for the dehydrating effects of the caffeine in these drinks.

4. Exercise for weight loss – nothing new here! Getting and maintaining a workout program is important if you are going to succeed at losing weight and keeping it off. Consistency is the key.

For exercise to be beneficial you need to strive for at least five sessions a week with a sustained effort of 30 or more minutes. Find a fitness program you enjoy and you will stick with it longer. There are no short cuts when it comes to working out. You just gotta do it.

5. Eat smaller meals more often over the course of the day – eating smaller meals helps to balance your calorie intake and keeps your blood sugar level balanced. Instead of eating 3 big meals, go for 5 – 6 smaller meals throughout the day.

6. Ordering children’s portions at restaurants – This is a great one. Not only will this cut down on your portion size and calorie intake. It will also save you some money since children’s menus are much lower than the adult  menu.

7. Sleep – sleeping properly can burn fat. Try to get that 8 hours. It’s good for you and it’s an easy way to lose weight.

8. Patience – it takes a little time but eventually your body will adjust itself to your new program. That means that once your body re-adjusts itself you won’t even have to think about dieting. Stick with it. Really!

9. Don’t skip breakfast – research shows that people who eat a good healthy breakfast are generally slimmer than those who skip breakfast all together.

10. Have a goal – make sure you have a goal that you can actually achieve. If you set a goal that is impossible to attain you just get frustrated and want to quit. Make it reasonable and fun.



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