And 8 other waste tips
Do you want to lose weight? Read the nutrition tables on the packaging in the supermarket. This way you immediately choose the healthiest products and do not unnoticed eat products that contain a lot of calories. Look up the energy value of as many products as possible on the internet. And eight other weight loss tips.
1. Measure your waist
People who are not overweight according to the scale may still be too fat because they are too much belly fat (visceral fat). Belly fat increases the risk of high blood pressure, type 2 diabetes, metabolic syndrome, cardiovascular disease and certain cancers. A good way to determine whether you are overweight is therefore to measure the waist circumference.
2. Keep a food diary
For a few weeks, keep a notebook of what you eat and at what times. An food diary helps you gain a good insight into your eating pattern: you can see how many calories the food contains and which foods it is better to eliminate or replace with an alternative.
3. Avoid favorite snacks
Just don’t bring your favorite snacks into the house, because you can’t eat what isn’t there. Do you have something tasty at home in case you have a visitor? Then put that out of sight.
4. Pay attention to the size of packages and portions
Scientific research shows that large packaging leads to more food. Divide them in half and put one part aside. Using a smaller plate for dinner is an easy way to eat smaller portions.
5. Drink tea
Drink water or tea instead of juice or soda. In water and tea has zero calories. Pure profit.
6. Move more
Limit your hours of watching TV and computers. Then you are automatically more active and the tendency to snitch is less. Schedule movement. Make arrangements with others to exercise or walk together. And move more in everyday life. Go to the supermarket or the gym by bike instead of by car. Do the housework and garden yourself. Take the stairs instead of the elevator.
The effect of more exercise in five years:
- Up and down the stairs five times a day: 1 to 2 kilograms
- One hour of tennis a week: 4 kilograms
- One hour of moderately intensive walking per day: 9 kilograms
- One hour of moderately intensive cycling per day: 14 kilograms
7. Build Muscle
A woman needs an average of 2000 kcal per day, a man 2500 kcal. Your energy expenditure also depends on your muscle mass: the more muscular you are, the more energy you burn. Weight training thus helps to lose weight and maintain weight.
8. Do this, it makes a difference:
| Do this | That makes a difference |
| Drink skimmed milk instead of whole | 70 kcal per cup |
| Choose a can of tuna water-based instead of oil-based | 70 kcal |
| Eat a pancake with apple instead of cheese and bacon | 250 kcal per large pancake |
| Use a tablespoon/cube less butter in a recipe | 110 kcal |
| Take a half slice of cake instead of a whole one | 60 kcal |
| Share the chocolate pudding dessert with cream with a table companion | 90 kcal |
| Instead of soda, take mineral water with a slice of lemon | 95 kcal per glass |
| Drink coffee without milk and sugar | 30 kcal per cup |
| Drink a glass of wine less | 150 kcal |
| Eat two cubes of 45+ cheese less at a party | 80 kcal |
| Take one scoop of ice cream in the ice cream parlor instead of two | 110 kcal |
| Choose regular spinach instead of spinach à la crème | 40 kcal per serving spoon |
| Use wholemeal sandwiches instead of white baguette | 73 kcal per 150 gr |
| Leave one mini-Mars on the scale | 90 kcal |
| Take smoked meat on bread instead of 48+ cheese | 59 kcal per sandwich |
| Rather enjoy an apple pie than a mocha cream pie | 111 kcal per point (100 gr) |
| Eat chicken breast instead of breaded chicken schnitzel | 11 kcal per 15 grams |
| Eat a bowl of fresh strawberries instead of strawberries in syrup | 60 kcal |
| Replace mayonnaise (75 percent oil) with French fries sauce (35 percent oil) | 80 kcal per tablespoon |
| Instead of chocolate mousse, have chocolate pudding | 80 kcal per dish |
Sources):
- Plus Magazine
