October 6th, 2009

Four things I learned at ONA

Healthy dinner ideas for weight loss

When weight loss is your aim, you need to reduce your total calorie intake by around 500 calories a day. This equates to an intake of approximately 1,200-1,400 calories per day for women (or around 1,800 calories a day for men), depending upon height, weight and activity levels.

1 How many calories per meal to lose weight?

At dinner time, women should aim for between 300-400 calories, while men should keep to 400-500 calories (by adding some extra protein, wholegrains or good fats). Ensure there is a lean source of protein (such as chicken, fish, legumes, tofu, meat, or eggs) and aim at least for 2-3 serves of vegetables. Add a salad of extra greens (such as rocket, spinach, lettuce), cherry tomatoes and chopped cucumber if necessary to boost the veg content for negligible calories. Learn more about biofit supplement.

2 Recommended exercise per week

While what you eat is critical for weight loss, increasing physical activity and exercise will also help you reach your goal, especially if you tend to be sedentary and sit all day at work. Incidental exercise such as taking the stairs instead of the lift, or parking a block away from where you need to go, does all add up. Physical activity guidelines recommend (for good health) we are active on most days, and accumulate 2 ½ -5 hours of moderate intensity physical activity (or 1 ¼ – 2 ½ hours vigorous intensity) every week. It is also important to include muscle-strengthening activities on at least two days of the week. Read on for 42 dinner ideas that all come in at under 400 calories per serve.

This healthy chicken and rice dinner is full of Japanese flavours and is perfect for busy weeknights.

Searching for healthy meal prep recipe ideas? This low-cal one-pan chicken and beans dish ticks all the right boxes.

Mark Briggs Posted in Future is now 6 Comments »
«
»
You can skip to the end and leave a response. Pinging is currently not allowed.

Leave a Reply

RSS FeedSubscribe to the RSS feed
Follow me on TwitterFollow me on Twitter