Dr Nicolas & Asp, a medical and dental practice in Dubai, have six locations including JBR,
Rimal, Jumeirah, Mirdif, Dubai Health Care City, Marina Walk and Green Community
Click here to read more.
10 Tips for losing weight:
By: Christina Abdo Doublichevitche B.Sc. - R.D.
How many times have you started your diet on Monday only to watch it go down the drain by Friday night? That is if you make it till then! Do you feel that you have been watching what you eat for ages and still you’re not losing the weight?
Well that’s probably because you are falling into the common pitfalls of being on a diet!
Here are a few tips to help you balance out and get you on the right track of shedding losing these those extra pounds.
1- Find out how many calories you need : You can know this from your dietitian dietician or by calculating it yourself using this formula (Basal BasicMetabolic Rate) BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5).
Since you wish to lose weight, your target = BMR - 500 kcal or -750 kcal, to lose around a 1 pound a in a week.
2- Pump up the fibre: go for whole wheat bread and grab that side salad. Vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and help to keep your calorie count low.
3- Watch for Portion portion Size: One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! Also you might be having bigger portions at home. Avoid heavy dinners, try to substitute them with a fresh home prepared salad with some corn and grilled chicken for example.
4- Do not Skip Meals: Eating small frequent meals helps to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day. This also helps in boosting your metabolism.
5- Go for wholesome fresh foods: Load on the fruits and vegetables and purchase fresh foods and avoid packaged (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Try and pack lunch to work instead of eating out; you’ll soon feel the difference.
6- Read food Labels: This can be a major pitfall when dieting! A product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labeled as low-sugar does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
7- Watch what you drink! Juices, soda, cream & sugar in your coffee or tea all add up. Or that additional glass of wine at lunch. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
8- Keep a food journal: Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian Dietician review your journal.
9- Exercise: that’s right! This is what you are not managing to do and yet you have to. However, exercise could be part of your daily plan; it does not have to be daily at the gym. You can walk to a friend’s house, go bike riding with your kids or even go dancing with your partner; these all add up!
10- Let go once in a while: Everyone has his or her favorite treats. Simply allow yourself a little indulgence.