As a Health Coach there are two questions I get asked most often:
1. Whats the secret to 6 pack abs? I’ve answered this inquiry in THIS POST.
2. Whats the best way to find a happy, healthy weight for me?
Everyone deserves to find a healthy weight that feels great. Thanks to Health Castle’s nutrition experts, here are nutritionist’s Top Ten Tips for Healthy Weight maintaince.
Healthy, Happy Weight Balance
Tip 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)
If you wish to lose weight, your target = BMR – 500 kcal
For instance, 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.
Tool: Use Health Castle’s online Calories Calculator to calculate how many calories you need every day. Balance calories in with calories out and you’ll find your happy weight!
Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill you up, are low in calories, and help keep you feeling fabulous. Pack your diet full of produce power and fuel your body with food that feels good.
Tip 3: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! Portion sizes can be deceiving and prevent you from your weight goals. Watch your sizes: use this portion size guide to keep your daily calories in check and avoid overdoing it.
Tip 4: Do not Skip Meals
Eating small frequent meals helps to balance your calorie intake throughout the day and keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day to keep your body fueled with energy.
Tip 5: Go for wholesome fresh foods
Purchase fresh foods and avoid highly processed foods. Highly processed foods are a real culprit of obesity, not meat or carbs. HPFs and fast foods are often higher in sodium and fat content. You can easily lose weight by packing a home-cooked lunch for work instead of eating out and incorporating more wholesome fresh foods in your diet.
Tip 6: Don’t be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch the frequency and the quantity. Having a small treat in moderation can be rewarding and keep you on track with your weight loss goals. Cutting too much of your favorite treats can lead to a binge or make you feel deprived.
Tip 7: Understand Food Claims and Labels
A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging and know what you are eating!! Malidextrose? I think not…
Read more: Understanding Food Labelings
Tip 8: Watch for the sugary drinks
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full. Many drinks, like milkshakes and cocktails, can be full of calories, some with as many as 1,000 in ONE drink!
Tip 9: Keep a food journal
Keeping a food journal helps you pin point your eating patterns and will enable you to easily modify it. If possible, have your nutritionist or health coach review your journal and help you make nutrition goals tailored to your needs. Click here to read my tips on keeping a food journal.
Tip 10: Exercise, period
Most authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Its also important to try adding weight-bearing exercises at least 2 times a week. Strength Training will boost your metabolism and will help burn extra calories even while you’re at rest. Click here to read all the weight loss benefits of lifting weights.
Simple and powerful, follow these basic tips and your weight will balance at a happy, healthy place for you. Whats your top tip for maintaining a healthy weight? Leave your weight words of wisdom as a comment below, excited to hear how you stay balanced and well.
Have a wonderful week and keep shining bright!
Other Things To Check Out This Week:
- Flying Fit. Caroline’s Tips for Airport Health
- Free Online Ab Fitness video: 10 minute circuit
- Photos from my Wellbeing Workshop with Genetech at Cavallo Point Lodge