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Healthy Weight for a Life Time

Updated: Dec 21, 2018



The following is not a temporary diet plan but a life style change. Your mind is the first place to work on, you have to commit to easy healthy living for a lasting healthy weight.

I personally don’t have time to prepare three healthy meals from home, neither do I have the time to work out for 1 hour each day with my schedule. And I believe many are in the same position as me with the lack of free time. The following is an easy plan that will help you to stay fit, trim and slim.

Daily tips to lose weight and keep it off:


  1. HIIT Exercise: lose more weight in 7 minutes then in 45 mins! HIIT (High Intensity Interval training) is three 20 second “all out” cycling or running interspersed with 2 minutes of low effort cycling/running. It has been proven that with HIIT you can lose twice as much weight as those doing 45 mins of endurance exercise. [1,2]

  2. Eat smaller portions: a) Do a food journal for a week, noting the food you eat with the calories. After viewing your list at the end of the week cut down the high calorie items and portion size. b) Eat fewer simple carbohydrates (i.e. white rice, white potatoes, pasta, white bread) and eat more lean protein with green leafy vegetables. When you do eat carbohydrates limit the portion size and switch out with high fiber complex carbohydrates (i.e. brown rice, sweet potato, whole grain or sprouted breads). c) Replace 1 meal with a low-calorie soup or salad every day.

  3. Intermittent fasting: If you don’t eat for 10- 16 hours your body will go to its fat stores for energy and result in weight loss. [3] The easiest way to do intermittent fasting is while you are sleeping. It is as simple as no eating from 8 pm to 12 pm. Eat an early dinner with no snacking after and skip breakfast the next morning. During the fasting period make sure you drink plenty of water at night and in the morning. However, coffee and tea with no sugar is fine for breakfast.

  4. Drink Gynostemma tea with African mango seed to help fight fat storage in the body and burn up your bodies excess fat storage. [4]

  5. Drink a concentrated green tea to speed metabolism. Research shows daily consumption of green tea with doses of EGCG between 100 and 460mg/day has effectiveness on body fat and body weight reduction. [5]

  6. Drink 2 Liters of Water daily.

  7. Limit excess fats, sugars & carbohydrates in your diet.

  8. Have one to two tablespoons of apple cider vinegar diluted in 8 oz of water ( suggested in 3 month intervals only, then take a break for two months)


Helpful Resources:

Calculate your BMI (see if you are overweight)

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Need help calculating how many calories you need daily https://www.lifespanfitness.com/fitness/resources/calories-calculator

Weight loss calculator:

https://www.lifespanfitness.com/fitness/resources/weight-loss-calculator


References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/29088015

  2. https://www.ncbi.nlm.nih.gov/pubmed/?term=meta++visceral++HIIT

  3. https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064634

  4. https://www.ncbi.nlm.nih.gov/m/pubmed/23804546/

  5. https://www.ncbi.nlm.nih.gov/pubmed/26093535













Medical Disclaimer:

I cannot give you medical advice and the information given does not constitute any patient- doctor relationship. The information discussed are solely for your health and are not intended to diagnose, treat, prevent or cure any disease.

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