Your Weight

Weight loss tips.

10 Weight Loss Tips

1. When you eat a sandwich, leave off the butter, as butter is high in fat. Add pepper, low-fat mayonnaise or mustard for flavour.
2. Buy lean cuts of meat and trim all excess fat. Remove skin from chicken.
3. Dry-bake food where possible and avoid frying with oil.
4. Reduce fats, oils and salad dressings.
5. Aim for low-fat dairy products.
6. If you catch the bus, hop off 2 stops earlier and walk.
7. Buy breads and cereals that are low in fat and sugar.
8. Read labels on food packets so that you can monitor the fat and sugar content.
9. Eat lots of fresh vegetables, legumes and fruit every day.
10. Many desserts are high in fat, so save dessert for a special treat (maybe when you go out for dinner). Fresh fruit salad with low-fat yoghurt is a good alternative to tempters like ice-cream and cake!

Exercise Duration
It really is dependent on YOU. Everyone is different and only you will know what your limits are.

Once you have started exercising, set yourself some goals. Keep a weekly planner for exercise and try your best to stick to it. As you become fitter, your goals can change.

Daily exercise is great for fat burning. It increases your metabolism and will release valuable endorphins and hormones that give you a natural high. So grab your shoes and go for a walk, cycle or whatever activity you enjoy.

Weight Training or Aerobic Workouts
Aerobic activity will help you to lose body fat, although for best results a combination of aerobic exercise and weight training is recommended. 2-3 sessions of weight training per week will reward you with a body that is well toned and that looks great. Allow at least a day in between each weights workout, to allow your muscles to recover. You could alternate aerobic activity with a weights routine.

To ensure your muscles are continually challenged, change your weights program every 4-6 weeks.

Height (cm)
Without shoes
 Bodyweight (kg)
In light clothing without shoes
Height (cm)
Without shoes
 Bodyweight (kg)
In light clothing without shoes
 Height (cm)
Without shoes
 Bodyweight (kg)
In light clothing without shoes
140 34-49 162 52-66 184 68-85
142 40-50 164 54-67 186 69-86
144 41-52 166 55-69 188 71-88
146 43-53 168 56-71 190 72-90
148 44-55 170 58-72 192 74-92
150 45-56 172 59-74 194 75-94
152 46-58 174 61-76 196 77-96
154 47-59 176 62-77 198 78-98
156 49-61 178 63-79 200 80-100
158 50-62 180 65-81
160 51-64 182 66-83

Ref: Mims Annual 2000. Suitable for use with both men and women from the age of 18 years onwards.

The above chart provides a guide to the ideal weight range for your height. Note that muscle weighs more than fat, so take this into account when looking up your ‘ideal weight’. Grab a tape measure and measure thighs, hips, waist and chest once a week, wearing the same clothes (at the same time each week). This is the best way to monitor your progress if you plan to lose weight.

Never Exercised Before
Increase all incidental exercise. This means try to walk instead of driving, take the stairs instead of the lift or escalator, get rid of the remote control and anything else that means you use less energy. Add short walks to your day. If you are able, start with 20 minutes three times a week. If you find this is too much, start with 5 minutes a few times a day and slowly build on this.

Eating and Exercise
Eating before exercise can sometimes make you feel sick. Eating afterwards is recommended, as it replaces valuable glycogen that has been lost during exercise. Listen to your body and if you do need to eat before exercise, have something light. Remember that drinking water before and after exercise is important, to keep the body well hydrated.

Sore Muscles
Stretching after working out will help to increase flexibility and reduce muscle soreness. Aim to give sore muscles a “day off” before reworking them to allow them to recover. If you are in a gym, look for a diagram of stretches you can follow before and after exercise. If you are not a member of a gym and would like some tips on how to stretch, you will find a book of stretches in general book stores or at your local library.

How Do I Get Started
Remember the most important thing about exercise is that it should to be FUN! If you find it hard to get motivated on your own, here are some suggestions:

Meet up with a friend and go for a walk

Join a gym. A program will be designed to suit your specific needs. Gyms have a variety of classes you can choose from – water aerobics, yoga, step aerobics are just a few. A personal trainer will help get you motivated and give you helpful tips to achieve your goals

Join a local group in tennis, jogging, cycling, basketball, baseball, netball, hockey, climbing, abseiling, tennis, squash, rollerblading

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