Losing weight safely and at a realistic pace is the best way to reach your healthy weight and to maintain that weight in the long term.
To make sure you lose weight safely, always speak to your GP before starting a new diet or fitness regime.
Dieting safely One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week.
While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you いずみのつよさ｜目覚めし冒険者の広場 gain 11lbs.
Small changes make a huge difference in speel spelletjes nl 3500 calories per day diet long term.
Setting small and realistic goals will help you lose weight safely and will make you more likely to maintain your weight loss.
Eat three regular, balanced meals a day and try to have meals at planned times.
Only include snacks if you're physically hungry.
Looking for healthy snack inspiration?
Portion sizes vary depending on a number of factors - such as age, gender and activity levels - but as a rough guide, the following table outlines the portion sizes of some common foods: Food item Portion size Pasta and rice 2 to 3 tablespoons Bread 1 medium slice Cooked meat Size of a deck of cards Milk 200ml Hard cheese Size of a matchbox Beans or pulses 4 tablespoons Picking a smaller plate can help to link your portion sizes and in turn, the number of calories consumed.
Turn off technology Eating in front of the TV can influence our food choices but can also contribute to us eating more than we need.
Concentrating on the TV instead of the meal or snack you're eating can lead to mindless eating where we eat more than we need and will be less likely to notice feeling full.
More about mindful eating will add appropriate link.
Planning your meals Planning ahead is important to help ensure you speel spelletjes nl 3500 calories per day diet the right foods to hand, at the right times.
Increasing your activity Keeping active helps to burn the calories you consume.
If you eat a healthy balanced diet with fewer calories and increase the amount of activity you do each day, you'll lose weight.
It's recommended that adults should try to be active every day and should complete at least 150 minutes of moderate aerobic exercise per week - this could include cycling or walking at a fast pace.
Alternatively, you could complete 75 minutes of vigorous aerobic exercise, which could include running or a game of football.
You could split this up into easily manageable 30-minute workouts over 5 days of the week.
It's also important to include strength exercises that work all of the major muscles chest, shoulders, arms, back, abdomen, hips, legs into your workouts.
More about Cutting down on alcohol Alcohol contains a lot of calories.
Drinking too much can damage your health and lead to weight gain.
You should limit the amount you drink to no more than 14 units spread evenly throughout the week.
How To Meal Prep For The Entire Week
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