Our expert says:
Loosing weight equals a lower calorie (1500 kcal per day) intake and a higher energy output (take the stairs instead of a lift etc). You will have to eat small portions to maintain a balanced energy level and drink at least 1.5 litres of water daily. Eat three meals per day at regular intervals and do not skip meals. Eat a proper breakfast which includes slow release sugars. Eat a balanced but light dinner and avoid going to bed straight after dinner to promote digestion.
Balanced meals include vegetables at every meal, as vegetables, rich in fibre, facilitate intestinal transit. Vegetables and fruit provide vitamins and a feeling of fullness. Eat sugar and fruit at 10am or at 5pm rather than at the end of a meal. Vegetables should be eaten with starches (pasta, rice, patato etc.)
Add proteins by eating lean meat and fish and enjoy milk products (yoghurt, white cheese) between meals.
You should also avoid alcohol and eliminate fatty foods (animal fats). Limit your intake of salt, as this may make you feel bloated.
It is also important to exercise for at least one hour a day. Start with walking, as cardio-vascular exercise assist with fat burning.
I trust that this will be of assistance.
Dr Anrich Burger
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