Below 7 tips for weight loss in eating will help those people who are under weight loss program.  Having correct type and knowledge of food will increase the success rate in losing weight.

Tips for Weight Loss #1: Stop Forbidding Food
A research shows that when you restrict certain food groups, all your body and mind want to do is eat them. It is the basic human nature to want something you cannot have. The best thing is to stop forbidding certain food groups and start eating less of them.  Please bear in mind, to lose weight and keep it off, you must build an eating habit that you can stick with it forever.

Tips for Weight Loss #2: Have Mini Frequent Meals
Most of the city dwellers usually eat outside and eat too much in each meal. The food we consume each day is converted into calories to give us energy for our daily activities. However, excess of calories which are not expended will stored as fats. Therefore, practicing eating smaller serving of food more frequently will allow our bodies a chance to burn off calories before they are stored as fats.

Tips for Weight Loss #3: Escape Emotional Eating
Determine if you are really hungry or eating for other reasons, like boredom or depression. Once you know your triggers, have a list of alternate things to do when the mood strikes. You may choose to talk to a friend, take a walk, dance in the music etc instead of eating. This will save you from putting 470 calories into your mouth for a blueberry muffin from Dunkin’ Donuts, or 570 calories for large fries from McDonald’s.

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There are over hundred ways to lose weight in market. Generally, people thinks losing weight equals to starving, or doing excessive exercise. In fact, it is good for us to know what exactly will happen during lose weight program.

1) Hunger

The number one rule in weight loss management is DO NOT GET HUNGRY. It could say you will fail to lose weight in the long term if you feel hungry under whatever methods or ways to lose weight. You might shout out unbelievably: “What?“ Yes. I repeat. You will not lose weight in the long run if you always feel HUNGRY under whatever ways to lose weight.

Unfortunately, a lot of people who wish to lose weight do not aware about this issue. When they feel hungry and don’t eat , the blood sugar of the body will reduce and thus insulin level will get higher. High level of insulin or reduced blood sugar can promote unnecessary cravings. These cause you to eat a large quantity of carbohydrate food like bread, pasta and rice etc. Therefore it is important to maintain the blood glucose/ insulin in a normal level in order to have ideal results in a healthy weight loss program.

In addition, when a people under starving (calories intake less than 900 per day) after a period of time, their BMR (basal metabolic rate) will be ruduced accordingly. When they cease lose weight program and eat back what they used to, extra calories that the body does not need will be stored as fats. As a results, weight gain at an alarming rate, and even worse than the previous body weight.

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Nearly one over six of the world population is having overweight issue according to the World Health Organization. So, it is important for us to know whether we have a healthy body weight range.

Below are 2 standards we can use to know if we are in the healthy body weight range.

1) Body Mass Index (BMI)

In general, healthy body weight can be defined as a body mass index (BMI) equal to or greater than 18.5 and less than 22.9 among all people aged 21 or over.

BMI =
Weight (kg)
—————————-
Height (m) x Height (m)

Below is the World Health Organization guidelines for adults body weight classification:

Classification of BMI:
* Underweight: Below 18.5
* Healthy body Weight: 18.5 – 22.9
* Overweight: 23.0 – 27.4
* Obese: 27.5 and above

For example, the BMI of a female with height of 167cm and weight of 60kg is 21.51. This is under a healthy body weight range.

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