plz give me a diet chart which helps t... - Weight Loss Support
plz give me a diet chart which helps to loose weight approximately 10kg
Hi Nehal,
the majority of us are following the nhs 12 week plan:
nhs.uk/LiveWell/loseweight/...
The basics are:
> 1400 (female)/1900 (male) calories per day
> 150 minutes aerobic exercise per week
> 2 sessions of core strength exercises per week
> get your 5 a day every day.
On the live well site there's lots of useful information, plus have a read around this site too.
What does get your 5 a day means sorry for being silly
Don't know what 5 a day means? Where have you been? It has just been upped to 9 I believe. 9 portions of fruit and veg over the day , raw, cooked, salad. Try to have more veg than fruit as it has less natural sugar that can give you a high and then crash and feel hungry. You can have 1 portion as fruit juice (small glass) but again some say better to eat a whole fruit for the roughage and it takes longer to eat than drink. Veg usually has few calories so you cannot over eat by an extra spoonful. Dried raisins or apricots can be eaten, to pick at or on breakfast cereal, but they are higher in calories. Good luck.
hi
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