GET MOTIVATED THIS SUMMER

These are ways you should feel about yourself:

1. Confident
2. Strong
3. Sexy
4. Motivated

 There is this one person that have motivated me to loose some weight. This person has been an inspiration to a lot of us. She shows us that whatever one want to achieve we can.This person is Jennifer Hudson. She is a strong and confident woman. Look at her in this video and be inspired. Let us all drop some more pounds together.

Here are some weight loss tips that I use. You can choose the ones you think will make you achieve more:

 Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate) / BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

  
Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.


Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.


Tip 4: Do not Skip Meals


Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.


 Tip 5: Go for wholesome fresh foods


Purchase fresh foods and avoid highly processed foods. Fast foods are often higher in sodium and fat content.You can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.


Tip 7: Understand Food Claims and Labels
 
A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.


Tip 8: Watch for the sugary drinks


Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full.


Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.


Tip 10: Exercise


Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. You can try these summer sizzler moves, this will help burn some of the unwanted calories.


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