10 Tips for Healthy and Easy Weight Loss

Tip 1. Calculate how many calories you need to lose 1 lb a week

• BMR (Basal Metabolic Rate)-500 calories=weight loss

OR

(Body weight lb x 15)+ (# min of activity per day) x 3,5 -500

Example: I weigh 120 lb and I taught a 60 min spin class.
BMR= (120x15) + (60x3,5)= 1800 +210= 2010 calories I can eat.
Weight loss= BMR-500; it would be 2010-500=1510 calories.

Tip 2. Keep a food journal with a calorie counter

• www.newcaloriecounter.com
• Count the calories as you eat
  
  

Tip 3. Drink water at least 8-10 glasses a day

• Have a big glass of water first thing when you wake up
• Drink a glass of water before you start any meal
• When in doubt replace all drinks with water
  
  

Tip 4. Eat fruits and vegetables for snacks

• They fill you up, are low in calories and packed with vitamins
• They provide fiber which helps you feel fuller longer
• Snack on celery, the amount of energy it takes to consume a raw piece of celery is equal to the calories you get from eating it.
  
  

Tip 5. Increase your fiber intake to 25 grams-35 grams a day

• Fiber is found in fruits, veggies, whole grains, nuts/seeds and beans
• Fiber increases satiety so you feel fuller longer and it slows digestion
• Studies have shown that large amounts of fiber can help regulate blood glucose and insulin, and maybe reasons why people who eat higher fiber diets tend to weigh less and are less inclined to weight gain
  
  

Tip 6. Avoid over eating and watch your portions

• A proper portion of meat, fish or chicken is about the size of a standard cheque book
• Rice, pasta or mashed potatoes should be the size of a baseball
• A serving of fruits or berries should be no larger than your fist
• Cold cereal, should fill the size of your coffee mug
• Eliminate second helpings
  
  

Tip 7. Avoid packaged or processed foods

• Processed or packaged foods have less nutritional value and are generally higher in fat and sodium. The may contain sweeteners also known as fructose
  
  

Tip 8. Get enough sleep

• Consistent lack of sleep may cause you to gain weight. When we are tired, our defences are down and we are more likely to succumb to comfort food such as chips or cookies. We are more likely to make bad food choices when we are exhausted.
  
  

Tip 9. Read and understand food labels

• A package that says fat free does not mean it is low in calories
• A package that says low sugar or low-carb may have higher fats
  
  

Tip 10. Exercise

• Try to include a minimum of 30 minutes a day of some sort physical activity, with two times a week of weight training (preferably).

Perseverance is failing nineteen times and succeeding the twentieth.

~Julie  Andrews

Crystal combines 10 years of competitive equestrian riding to her certifications as a personal and group trainer to inspire individuals in achieving their fitness objectives. As well, she enjoys working as a strength coach for elite athletic sports teams.

To book an appointment with Crystal Champagne, please email