Build these 10 rules into your life for lasting health and weight-loss.
1.Drinking enough water (six to eight glasses) is essential for fat oxidation. Additional fluid should include herbal teas, and diluted fruit juice (100 percent pure fruit juice). Limit coffee and tea to three cups a day, and avoid flavoured mineral water and sweet carbonated drinks.
2. Have three small meals a day, with optional snacks. This will help to regulate insulin levels, appetite, energy, and ultimately weight loss.
3. Avoid refined sugars (such as table sugar, sweets, chocolate, ice cream and desserts) as these significantly raise glucose and insulin levels.
4. Avoid saturated fats (found in full-cream dairy products, hard cheeses, fatty cuts of meat and chicken with skin) and trans-fatty acids found in take-away foods, biscuits, pastries and the like.
5. Aim for three to five servings of fish per week, giving preference to oily fish such as salmon, trout, pilchards, sardines and mackerel.
6. Have at least two vegetarian meals a week, using beans, legumes and tofu for protein.
7. Limit red meat and chicken to three times a week, using low-fat cooking methods such as steaming, grilling, boiling, poaching, stir-frying or oven-baking.
8. Limit salt intake. Try cooking with salt-free herbs, spices and lemon juice.
9. Avoid alcohol as it’s energy dense, nutrient poor and inhibits fat oxidation. If you can’t go without, limit to one unit per week. If you have more than that, swap two units of fat for one alcohol unit. One unit: one beer (340 ml), one glass dry red/white wine (150 ml), or one tot spirits.
10.Weigh yourself only once a week. Daily weigh-ins can be inaccurate due to fluctuations in your body’s water content.
it has worked for me. With regular workouts too