1. Decide your new weight that you want to keep for the rest of your life (somewhere between BMI 20-25 presumably if you're not a muscle man).
2. Find out how much is the basic daily energy consumption (without hard exercise) for that weight (adjusted with your age) in calories. (For me 81 kg, 184 cm, BMI 24, age 34 equals about 2600 kcal)
3. Study and learn the theory of eating
3.1 Your daily calories should consist of 30 percent from fat, 15 percent from proteins, 55 percent from carbs.
3.2 Eat 5-6 times a day to keep constant metabolism. Never skip any meal. (especially when losing weight).
3.3 read the food packages for how much they contain calories and in what proportions (fat, carbs, proteins) and write them down to a list, so that this counting thing needs to be done only once.
3.4 Counting calories is not stupid. I think it's necessary so that you know that you get enough calories from fat and enough proteins every day. At least 1 gram of protein per kg of body weight.
3.5 Construct the main meals (breakfast, lunch, supper) so that you get as close as possible the right proportions of calories on each meal. Don't fear fat. It's impossible to get the required 30 percent of calories from fat if you buy low fat stuff. The main meals' size should each be about 25 percent of the total daily calories. The rest 25 percent from evening snack and in between snack. Prefer to eat apples and other fruits for snack not donuts.
3.6 When losing weight shrink the size of the main meals. Daily calory shortage should be about 500 kcal per day no more. So from each meal shrink about 160 kcal. This way you will lose 1 pound of weight each week.
3.7 If you are a "food junkie" and it's difficult to resist hunger drink green tea between meals. It's wise to drink it anyways, since it's functional food.
3.8 Don't forget to eat fiber.
4 Exercise for one hour each day with good sweat and heartbeat. This way you can eat more.
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