- Cut down your portions; count those calories!
We simply cannot overemphasise this! Research shows that cutting down your portions alone can help you lose those pounds. Imagine the benefits towards a healthier you when you combine smaller portions of the right foods with other healthy eating options. Very importantly, eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use:
i. MALE – 2.500 CALORIES
ii. WOMAN – 2,000 CALORIES
- Eat lots of fruit and vegetables
It is recommended that we eat at least five portions of different types of fruit and veggies a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count
- Eat more fish
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fishe.g. salmon
- Cut down on saturated fat and sugar
Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as olive and canola oils, oily fish and avocados. For a healthier choice, use a just a small amount of olive oil or reduced-fat spread instead of butter. When you're having meat, choose lean cuts and cut off visible fat
- Eat less salt
Consuming large quantities of salt results in fluid retention and therefore weight-gain. Do not add salt to food before tasting it
- Get active and be a healthy weight
Register at a gym. Take walks in your estate. Walk at least 6 flights of stairs every day, at home or in your office. Run your own errands. This will all count towards your 10, 000 steps a day. 30 minutes of moderate activity 5 days a week, totaling 150 minutes per week. Aim for higher
- Don't get thirsty
Drink about 1.2L of fluid every day to stop us getting dehydrated. Water is best
- Don’t skip breakfast
Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight
Need extra help to lose those hard-to-shift kilos? Not to worry. HealthPlus Pharmacy provides a healthy and highly sort-after range of weight loss products. Pop into any HealthPlus store to see our range of weight loss of products.
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