If you have committed to lose some weight, you may want to look at a gentle introduction. If so, then the 10, 20, 30, 40, 50% plan could be the way forward.
This plan will enable you to make some ready lifestyle changes and kick start a new way of looking at diet, activity and wellbeing. So here goes...
10% increase in fresh fruit and vegetables - as a start. Get used to a healthy snack of fruit or a crunchy carrot. Aim for at least 5-a-day and choose different coloured fruit and vegetables, the rainbow effect, as each will have differing antioxidant properties. Antioxidants attack free radicals that are produced as a bye-product of burning oxygen in the air we breathe.
20% reduction in unhealthy snacks; crisps, cakes, popcorn, chocolate bars etc. These are generally high in calories (high in fat) and low in nutrients. They provide a quick fix solution to hunger but, afterwards, the energy slump soon kicks in!
30% reduction in calories from fat. If you currently have 700 calories from fat (35% of 2000 calories) then reduce to 490. Saturated fat should be no more than 1/3 of total calories from fat.
40% swap for calories to low to medium Glycaemic Index (GI) carbohydrate for a slow energy release, thereby reducing the chance of a 'quick fix chocolate bar'. Some examples include; low fat fruit yogurt, apples, Allbran, boiled potatoes, couscous and wholemeal bread.
50% more activity/exercise. Walk to local shops, take a walk at lunchtime, take the stairs instead of the lift. Dance around your living room! More movement burns calories - more calories burned equals weight loss.
By making these simple changes you will on the road to a healthier lifestyle and all the benefits this brings.
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