Nutrition and weight loss

How to start losing weight today:

Make a Shopping List:
Make your shopping list ahead as you go along to cut down on impulse buying. Do not shop on an empty stomach. Shop around the perimeter of the grocery store where there are fresh fruits, vegetables, meat, dairy and grains. Stick with low fat or fat free choices when buying dairy and meat.

Prepare your own food:
The absolute best way to keep a close eye on your diet is to cook your own food. Fast food restaurants and eateries tend to overdo it on the fatty unhealthy oils, butters, sauces, creams, and sodium. Try using different spices and herbs to add flavor. Outdoor non charcoal grills are great for healthy natural cooking. All foods can be grilled to suit your particular taste. Cooking is also a form of therapy that allows you to show your creative side and help in stress reduction

Balance your Nutrients:
At each meal balance your nutrients by combining whole grains, vegetables, and lean proteins. The right balance of protein, carbohydrates, and fats are essential in determining what your physique will ultimately look like. Lean protein includes foods such as chicken breast, turkey breast, egg whites, and lean fish. Slow burning carbohydrates include foods such as brown rice, sweet potatoes, and slow cooking oatmeal (not instant). Vegetables will further slow down the meal giving it a chance to be stored as energy instead of fat. When choosing fats, stick with olive oil or omega 3 fats such as you find in salmon. These fats are essential for healthy hair, skin, nails, and metabolism

Keep a Nutrition Log
Maintaining a detailed nutrition log of what you eat, how much, and at what times, is a great way to see where you are making progress and where you are making mistakes. Calculate your totals at the end of day immediately after your last meal. This should include calories, protein, carbohydrate, fat, sodium, and water intake in addition to supplements.

What is BMI?
BMI stands for Body Mass Index.

How is your BMI Measured?
BMI is measured by weight in kilograms which is divided by height in meters squared. If you have a calclulator near by then
you may like to follow this along.

An example of this would be be:
Case Study: Mandy Gibbons
Weight = 58 kgs and Height = 1.7 meters (170 cms)
On your calculator key in
1.7 multiplied by 1.7 = 2.89 Then key in 58 divided by 2.89 = 20 So your BMI is 20

© BMI Calculator created by Mandy Gibbons,
http://www.virtualfitnesstrainer.com, 2000, 2001

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