EXPECTED WEIGHT-LOSS

The key to manage your weight is by balancing your energy from the amount of food you eat, with the energy you use through being active. It is better to lose weight slowly over a longer period of time. This results in a reduction of fat and limits the loss of important muscle tissue.
A health weight loss is 2 to 4 kgs a month.

MEAL PLAN
It is not necessary to stick to diets and meals plans, especially if you do not enjoy what you are eating but keep in mind the portion sizes the frequent of meals , type of starches and type of fats.

TRY TO USE OIL FROM PLANTS SUCH AS
☆Coconut oil
☆Sunflower oil
☆Olive oil
☆Canola oil
☆Nuts oil
☆Avocado pear oil

LIMIT YOUR FATS INTAKE OF FATS FROM ANIMAL SOURCE SUCH AS
☆Chicken skin
☆Full cream milk
☆Full fat cheese
☆Butter
☆Fried foods
☆Junky foods
☆Mayonnaise
☆Red meat
☆Buy lean meat and cut all visible fat away before cooking.
☆Avoid deep frying foods , rather bake,steam, grill or boil.

INCREASE YOUR FRUITS AND VEGETABLE INTAKE
☆Eat fruits before meals as the most powerful purifying foods.
☆Add vegetables to soup dishes.
☆Eat fruits or vegetable salads as snacks.
☆Use mixed vegetables when cooking meals.
☆Make fruits smoothies.
☆Make your own natural juice.
☆Double your normal vegetable serving size.
☆Add a fruit to cereal or porridge for breakfast.
☆Add lettuce, cucumbers and tomatoes to sandwiches.
☆When planning meals , aim for a variety of colored vegetables.
☆Buy fruits and vegetables in season, it is better for your pocket, or grow your own vegetable garden.

REDUCE YOUR SUGAR INTAKE
☆The amount of sugar you take in also matter in weight management. Sugar should be used in moderation as it increases the amount of energy you take in. Because sugar is addictive , and most of it is hidden in the foods and drinks we enjoy everyday, Reducing sugar in our diets is not easy but we can du it.

HERE ARE A FEW TIPS ON HOW TO REDUCE SUGAR IN YOUR DIET
☆Learn to enjoy foods that are naturally sweet like butternut,without adding extra sugar.
☆Use dried or fresh fruits to sweeten cereals .
☆Cut your intake of foods high in sugar , such as biscuits, chocolates, soft drinks and canned foods
☆Avoid heavily sweetened breakfast cereal .
☆Energy bars and drinks are a common source of hidden sugar avoid them.
☆Be aware of low fat and fat free products because often sugar is added to mask the loss of flavour.
☆Drink water instead of fizzy or soft drinks.
☆Be aware of products labeled ,《NO SUGAR ADDED 》as these does not mean that the product does not naturally contain sugar.
☆Try to limit deserts to once in two weeks.
☆Use pure natural honey or molasses as sweetener in recipes and hot

TIPS TO HELP YOUR DIET
☆Eat small frequent meals.
☆Eat slowly and always chew your food well.
☆Do not skip breakfasts if you can help it.
☆Serve food on a small plate.
☆Snack on fresh fruit and vegtables.
☆Include beans peas and lentils in your diet at least 3 times a week.
☆Do not combine eating with other activities such as watching TV .
☆If you drink alcohol, drink in moderation, (1 drink for women and 2 for men )
☆Leave the table as soon as you finish eating to avoid the temptation of second helpings or nibbling away without noticing.

DRINK MORE WATER
☆It is recommended you drink at least 8 glasses of water a day.when you are exercising , this amount should be increased to replace the liquids lost during breathing and sweating.
☆When the body is craving for something to eat, you are not hungry at all but the body is simply asking for water. Have a glass or two and yu will find that the craving often disappear.Try to drink water at set times.

EXERCISE
☆Exercise is an extremely important part of a weight management program. Aim for an hour , at least 3 times a week .Aerobic exercise is recommended as opposed to strenuous exercises which normal uses glucose as a source of energy instead of fat.
☆some examples of AEROBIC exercise include brisk walking, swimming,jogging, running, dancing and stair steppers.

LET NATURAL FOOD BE YOUR MEDICINE