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Weight Loss Tips & Workout Plan

Are you looking to lose weight? Let Vision PT show you our favourite weight loss tips that both sustainable and effective. Read more here.
Weight Loss Articles
Weight Loss Articles

By Daniel Collins at Kogarah

Working on weight loss? Then you probably want results -- fast.

Let me save you some time: skip the fad diets. Their results don't last. And you have healthier options you can start on -- today

You can safely lose 0.5-1kg or more a week at home with a healthy diet and exercise

How to Lose Weight

If you burn 500 more calories than you eat every day for a week, you should lose about 0.5-1kg.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 0.5-1.5kg in the first week. It's very important not to cut calories any further -- that's dangerous and can actually prevent weight loss.

Everyone's numbers are different and these are just examples.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 1kg of fluid loss when you get started.

Diets for Weight Loss

Eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For weight loss, I recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, non fat dairy foods, and 95% lean meat.

Here are more tips;

  • Eat vegetables to help you feel full.
  • Drink plenty of water.
  • Get tempting foods out of your home.
  • Stay busy -- you don't want to eat just because you're bored.
  • Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
  • Don't skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,"


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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