Guidelines for Healthy Weight Loss

July 8, 2015 - PRLog -- Set realistic goals.

Do not lose more than 0.5kg/ week or 1.1 lbs.

Move, just taking a brisk 30 minute walk everyday will help improve cardiovascular health and mental health. A brisk walk at midday, if possible, allows for maximum vitamin D absorption.

Increase lean body mass (muscles & organ tissue) by incorporating some weight lifting exercises. No gym is required. Just invest in some dumbbells or use your own body weight as resistance.

Daily caloric intake should not be lower than your RMR-Resting Metabolic Rate

Drink plenty of filtered water to support elimination( # of 8oz glasses of water required = weight in kg/8)

For cardiovascular health men should strive for a waist circumference of less than 40” and women should strive for a waist circumference less than 35”.

Include healthy proteins and fats in your diet

For healthy weight loss you will need 1.6g of protein per kg of body weight. Use good quality lean protein such as free range chicken, poultry or wild caught salmon as well as legumes such as lentils and beans.

1 chicken breast has about 26 grams of protein, 1 cup of lentils has about 18g of protein and 3 oz. of salmon has about 22 grams of protein. Remember vegetables and fruits also have small amounts of protein.

Make sure that 20-25% of your calories are from healthy fats such as cold press extra virgin olive oil, unrefined coconut oil and Omega 3 fatty acids found in fish such as salmon and also found in walnuts, flaxseed, chia seeds and hemp hearts. Avocados are an excellent source of healthy monounsaturated fats, protein (4g), B vitamins, vitamin C and E, calcium, magnesium and fiber.

Balance blood sugar to avoid cravings

Remove fast food and all other processed and refined foods from your diet and opt for natural whole foods.

Limit caffeine and alcohol consumption

Chose complex carbs such as whole oats, brown and wild rice and sprouted grains. Remember vegetables and fruits are carbs.

Have a good quality protein with each meal and snack. For example some almond butter with apple slices.

Keep a handy supply of quick healthy snacks-hummus and raw vegetables, fruit, pumpkin seeds, raw almonds, raw walnuts, raw pecans etc.

Add good quality supplements such as a multi vitamin and mineral, probiotics and Omega 3 fish oil if required.

Remember it’s not about counting calories; it’s about changing your life style, beliefs, and habits to achieve a lifetime of good physical and mental health.

PhysioMax Wellness in Burlington Ontario provides the best nutrition plan for their patients. Our Nutritionist Annette Fenton is very knowledgeable about nutrition plan for patients who require special dietary needs. This multidisciplinary clinic in Burlington Ontario also provides Physiotherapy, Acupuncture, Osteopathic and Massage Therapy in order to tend to any kind of injuries. Please contact us or visit www.physiomaxwellness.ca for more detailed information.