Tips for healthy weightloss

Water Starting with water water is a good idea: drink 1ml per 1calorie expenditure (average woman burns around 2000 cal therefore requires 2000ml/2l of water). Water is the foundation of all metabolic processes in your body, proper hydration will make your body function properly. If you are trying to get leaner and shed pounds - your effort will be compromised by dehydration - even if you will do lots of exercises and eating properly, you will loose fat slower and will not loose as much fat.

You can drink one glass of water before every meal and this will most likely make you fuller faster and the water will ensure proper digestion. 

Snacks

Don’t confuse snacks with something you can eat whenever. Get into routine of having 2 snacks a day - one mid morning and one mid afternoon (between big meals). Find healthy snacks you love and get them ready in the fridge (e.g chopped crudité veg with hummus) I believe mindless snacking is the main obstacle for weight loss 

Post workout smoothies & protein shakes

If you are trying to loose weight and you are not an elite athlete or training for marathon you DON’T need a refuel with shake or smoothie. Although these can be very healthy - they often contain lots of calories which you don’t need. Eat normal mealas and ensure you get enough protein (daily intake:1-1.5g per 1kg of body weight) and forget about the shakes which are promoted by various companies looking for your money.

Understanding calories

Understand your numbers: get yourself educated or get a personal trainer to calculate your daily energy expenditure. Understanding how many calories you burn will give you an idea how many calories you should be eating to maintain your weight. If you aiming for weight loss cut your calorie intake to achieve daily calorie deficit of 500.  Use calorie tracking apps to monitor your food intake. Daily Calorie deficit of 500 will get your approximately 1pound weight loss /week. This is the fundamental approach for weightloss. If someone is telling you something else then he/she is most likely trying to see you some useless supplement (like selling you some tea or pills)

Get moving

you might be surprised how many calories you can burn every day through daily activities like cleaning, gardening, walking, playing with kids outside.Get yourself out of sofa and start being active anytime you can. If you are working and have conference calls you can walk in the office while having a call, you can walk to the shop instead of driving. Get stairs instead of lift. The options are always there - you just need to look for it

#middleagefitness #workout #goodhabits