AB Workouts

 Limit the amount of alcohol (beer, wine and liquor) that you drink.

 Try to limit screen time (computers or television) to two hours or less per day. Increase physical activity instead.

 Sleep 8-8.5 hours per night. Studies show that lack of sleep is linked to weight gain.

 Eat your favorite high-calorie foods like desserts less frequently and in smaller portions (you don't have to eliminate them altogether).

 Know your daily calorie and serving size "budget." Any weight reduction plan should include more than 1400 calories per day. Take care when eating out, because restaurants are notorious for large serving size. Get customized nutrition information

 Honor your hunger. Hunger pangs are your body's way of saying that it needs energy. If you are hungry, eat. Ignoring your feelings of hunger often leads to overeating later.

 There are ways to cope with uncomfortable emotions without using food, and some options are: going for a walk outside, listening to music, drawing/coloring, or talking with friends & family. However, it is important to acknowledge that stress eating is very common, and can be an opportunity to practice self-compassion and forgiveness.

 Regular physical activity has many benefits. It can help with losing and maintaining weight; increasing Resting Energy Expenditure (REE); strengthening, growing muscles; and improving mood. Three types are recommended:

 Even though you are eating well and exercising, you may reach a plateau where your weight stays the same. Plateaus are mainly due to decreased resting energy expenditure (REE). When you consume fewer calories, your REE decreases, thus your body's need for energy decreases. Keep exercising and eating well to help you get through periods with no weight loss. Sometimes a plateau is the body's way of saying that you may not need to lose more weight. Weight loss is not linear, and has complex biological consequences. If you are experiencing physical or emotional distress because of weight loss efforts, reach out to friends, family, or a clinician.

 Once you have lost weight, maintaining your weight might be difficult. If you wish to maintain your weight it is important to prioritize physical activity and making nutritious choices.

 To maintain your new weight you need to make sure that you are utilizing as many calories as you are consuming. You may need to experiment with the amount of food you need to maintain your current weight. Make sure to keep exercising regularly and eat plenty of nutrient-dense foods.

 Less safe methods of weight loss: Before trying a new diet, consult a clinician or dietitian.

Cardio Workouts

 Low-calorie diets: It is harmful to reduce your daily calorie intake lower than 1400 calories per day, because your body adjusts to a semi-starvation state and looks for alternative sources of energy. In addition to burning fat, your body will eventually burn muscle tissue. Because your heart is a muscle, prolonged starvation will weaken it and interfere with its normal rhythms. Low-calorie diets don't meet the body's nutritional needs, and without nutrients your body cannot function normally.

 Appetite-suppressant drugs and other diet pills:"Wonder" products that permanently reduce weight do not exist. Products that promise immediate or effortless weight loss will not work in the long run. Appetite suppressants, which often contain a stimulant like caffeine, are associated with side effects including nausea, nasal dryness, anxiety, agitation, dizziness, insomnia and elevated blood pressure. With any product, side effects may be worse if you exceed the recommended dosage.

 Fad diets: Many fad diets emphasize eating a lot of one kind of food rather than a variety of foods, and can be very dangerous. These types of diets are often used to trick people into spending money on ineffective and unproven products. The safest way to eat involves consuming a variety of foods, which ensures that you can obtain all the nutrients your body needs.

 Fad diets: Many fad diets emphasize eating a lot of one kind of food rather than a variety of foods, and can be very dangerous. These types of diets are often used to trick people into spending money on ineffective and unproven products. The safest way to eat involves consuming a variety of foods, which ensures that you can obtain all the nutrients your body needs.

 Liquid diets: Liquid diet drinks or shakes that provide less than 1000 calories per day should only be used under close medical supervision. These diets can be unsafe and are not nutritionally beneficial due to high sugar content. There is a very low amount of fiber, which causes a sugar rush and crash. Additionally, liquid diets may not alleviate hunger, resulting in overconsumption of other foods.

 Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

 Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

 Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

 Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

 People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

 Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

 Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.