1. EAT SMALLER MORE FREQUENT MEALS
Studies show that eating smaller and more frequent meals (every 2 - 3 hours) helps improve the body's metabolism, resulting in better weight loss and weight control. When we skip meals or go more than 3 hours without eating, the body enters into a mode where metabolism slows down, and the body will automatically store more calories as fat from the next meal. Eating smaller more frequent meals helps to control insulin and sugar levels, which can help control appetite, and reduce risk factors for diabetes. Eating this way will also help to maintain weight loss results moving forward.
You can stick with the typical breakfast, lunch and dinner, you'll just be adding small snacks in between. It only takes 50 calories to keep your metabolism going so even things like: a half an apple, a half a banana, a half a yogurt, or small handful of almonds etc... will do. Meal planning should look like this: breakfast > a small snack > light lunch > a small snack > light dinner > and possibly another small snack if it's 1 - 2 hours before your going to bed.
2. COUNT YOUR CALORIES
When trying to lose weight, women should keep their total daily calorie count to right around 1,200 calories, and for men 1,500 calories.
3. USE A CALORIE COUNTER & FITNESS TRACKER
We recommend S Health or Calorie Counter - MyFitnessPal. Both apps are free to download and include the following features:
- Track your daily meals and total calories.
- Food database, for easy meal and calorie tracking.
- Track your exercise and activity.
- Track sleep and more.
- Free Download.
4. EXERCISE REGULARLY
We recommend exercising 3 - 5 days a week for a minimum of 20 minutes each day. You should incorporate both cardio and weight training. Cardio includes things like running, jogging, biking, stair climbing etc. Cardio exercises will burn fat and help reduce cardiovascular risk factors.
Weight or resistance training includes things like lifting weights, push-ups, pull-ups, sit-ups etc. Resistance training will help improve metabolism, strength, weight loss/control, and can reduce risk factors for things like osteoporosis.
5. MINIMIZE SUGAR INTAKE
Simple sugars easily add up to high calorie counts, and are more likely to be stored as fat than things like protein and complex carbs. When reading a nutrition label, ideally 50% or less of the total carbohydrates should be sugar. Cut back on the sweets and sugary drinks!