How can you reduce the number of calories safely? Eat approximately 500 fewer calories each day to lose 1 to 2 pounds each week. Below are some ideas on how to reduce calories. As you go through the leptitox review you will be able to be the best there.

Reduce portion sizes.

This can be done using a smaller plate. You can also use the plate rule for portion sizes. Place the vegetables in one half (½) of the plate. Place a protein food in a quarter (¼) of your plate. Place a carbohydrate in the last quarter (¼) of the plate.

Avoid consuming a second portion.

In restaurants, divide your meal with another person, or take half of the food home. Reduce the consumption of liquids and foods that are high in sugar and fat. Some examples of liquids and foods high in sugar are soft drinks, sweetened beverages, and sweets. High-fat foods and liquids include whole milk, French fries, fried foods, mayonnaise, and cakes, cookies and pies.

Take healthy snacks between meals to avoid feeling very hungry. These will help you not to overeat during meals. Take a snack with carbohydrates about an hour before exercising for energy and avoid feeling hungry. Some examples of snacks that contain carbohydrates include a low-fat bran muffin, a banana, apple or yogurt.

What are some foods that can be included in my meal plan?

Eat protein and low-fat dairy products. Drink skim or 1% fat milk. Eat cottage cheese, yogurt and low-fat cheese. Eat fish, chicken or turkey without the skin and cuts of lean meat. Trim all visible fat from meats before cooking. Choose eggs and egg whites.

Eat foods high in fiber, such as whole foods like bread, tortillas, cookies, beans and legumes. Choose high-fiber cereals that are low in calories less than 150 calories per serving, such as oatmeal. Add foods high in fiber to your diet slowly if you don’t usually consume them frequently. If these fiber foods are added to your diet quickly, you may have inflammation, gas and stomach upset.

Include whole-grain carbohydrates and lean meat at each meal and snack. These foods may help you feel full longer. Choose healthy snacks with low calories, such as fruits, vegetables, low-fat dairy products and grains such as a granola bar.

What liquids should I drink?

Eat low-calorie or low-calorie drinks such as water and sports drinks. Drink enough water to avoid dehydration. Dehydration can cause serious health problems. Athletes need a greater amount of fluid because they lose water through perspiration.

Always carry water with you when exercising for an extended period of time. You can use a bag or belt specially designed to carry water on the back or around the waist. Drink sports drinks during exercise sessions that last more than 1 hour. Checking the color of your urine is the best way to check if you are drinking enough fluid. Urine should be clear or a very light yellow with little or no smell. If your urine is dark and smells strong, you may not be drinking enough fluid.

The main goal to exercise regularly and eat healthily should always be the physical and mental well-being of the person. Sometimes, well-being goes through losing those extra pounds, because overweight and obesity are two conditions that are highly harmful to our health.