How do we manage weight-loss?
You do not necessarily need to count calories, but you need to understand the effects that certain food choices have on how your system manages energy storage. Here are a few tips on weight management:
DRINK MORE WATER
We cannot effectively determine the differences between hunger and thirst. Often, you will find that you consume fewer calories if you drink 500ml of water 30 minutes prior to a solid meal. As your body is so reliant on water to sustain life, it should be considered before you change the way you eat. Consume at least 2-3litres of water per day, and rather opt to sip regularly instead of consuming large amounts in short periods.
EAT 4-6 MEALS PER DAY (MORE MEALS, SMALLER PORTIONS)
Regular meals ensure a sustained and well-balanced calorie spread. Make sure that you follow a solid approach to food, and do not cut out any macro-nutrient, just make sure that your selection of nutrients is specific to your goal, and is the healthiest option. You may well be used to having a large lunch, and a larger evening meal, but this approach will never aid weight management as it skews your blood sugar levels and insulin response, forcing energy loading. Regular meals (smaller portions, more often) manage your blood sugar level more effectively, suppressing your appetite, and increasing your metabolic rate.
BURN MORE CALORIES
Start to make time for regular exercise. Moderation is the key to ensure that you do not over train and cause injury. Ensure that you follow a combination training plan that includes resistance and cardiovascular exercise for lean muscle tissue gains and conditioning and for weight-loss and fitness.
Take part in activity that fits into your lifestyle. This may include walking the dog, or playing with your kids in the garden. The most important part is to start to get blood pumping by increasing your heart rate.
You should try to make time for at least 60 minutes of exercise daily.