|
|
 |
Normal rate of weight loss would be 1 - 2 kg
(2.2 - 4.4lbs) per week |
| |
|
In order to lose 1 lbs/week, you need a deficit
of 3500 kcal per week. |
| |
|
Be realistic! If you expect to lose a 5 - 10kg in 2 months,
your weight would either rebound quickly or you would give
up really soon.
|
 |
Follow low fat eating guidelines |
|
Reduced intake of fatty foods or
fried foods. |
|
Replace high fat products with low fat choices.
i.e. choose low fat dairy products, low fat carbohydrates,
biscuits, snacks etc. |
| |
|
Reduced foods high in sugar, like sweets, desserts
and sweetened drinks. |
| |
|
Cook with less than 3 - 4 teaspoon of oil per
person per day. |
| |
|
Eat 2 fruit and 3 vegetables per day. |
| |
|
Drink 8 - 10 cups of water day. |
| |
|
Small frequent meals with low fat snacks in between to
prevent hunger.
|
 |
Increased daily physical activity |
|
Do exercise at least 3 times/week
at 30 minutes per session |
|
Cardio-exercise includes brisk walking, jogging, cycling,
swimming, stepping machine, aerobics, kick boxing, etc help
you lose weight.
|
|
Measure your body weight, waist circumference
bi-weekly in the morning with empty stomach and bladder with
your light clothes on. Don't overdo your weigh measuring as
it discourages you from weight loss. |
