Weight loss through Active -8

What is overweight?

For Adults, WHO defines overweight and obesity as fellow: Overweight is a BMI greater than or equal to 25 and obesity is a BMI greater than or equal to 30.

Exercises to Lose weight

  • Walking

Is a useful aerobic exercise and is a good starting point as a natural extension of your daily routine. Initially, try to do more of what you are already going by increasing your general level of activity. To get the best out of this exercise you need to walk quickly and not dawdle. Set a target of 10000 steps per day to get yourself going and add a little “ power walking ” which will make you very fit), once or twice a week to pep up your waking.

  • Jogging

Is running at a slower pace. It is a natural advance to waking which you can integrate with your waking activities(i.e. 8 minutes waling, 2 minutes jogging; repeated three times will give you a total of 30 minutes of mixed exercises to lose weight). Keep on adding more running to your waling-running combination, depending upon how you are felling that day and within 8 weeks you will see a visible weight and health benefit.

  • Cycling

Uses the major leg muscle groups. Add a little resistance to your cycling by using bigger gears or hills to your cycling will raise your heart rate. This will have beneficial muscle growth and a positive impact on your metabolic rate, which will have a health impact, and simultaneously you will shed weight.

  • Skipping, mini trampoline

Is good for the soul and will have a weight loss impact. More important incorporating some impact and weight-bearing exercises into your program will have a positive spin-off on bone strengthening. So be a child again every so often and skip and jump a bit more often


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2 fl oz (60 mL)

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Best Food for Weight Loss

Raw foods

These are foods that have not been boiled, steamed, baked microwaved, fried, or cooked in any way. Cooking destroys man’s valuable enzymes and nutrients. Examples of raw foods include raw fruit, raw vegetables, sprouted grains, and seeds.

Antioxidant-Rich Foods

Many of today’s most common diseases are the result of a deficiency in antioxidants. Antioxidant-rich foods include; Cherries, tomatoes, broccoli, grapes, prunes, blueberries, spinach, plums plus many more. A food’s antioxidant level can be rated using ORAC units (Oxygen Radical Absorbance Capacity).

Complex Carbohydrates

Complex Carbohydrates contain naturally occurring sugars that provide the body with more sustained energy. Examples include; whole meal bread wholegrain rice, wholegrain cereals, pasta rye, and oats. This should make up 65% of your daily diet. It is very important to remember when starting any weight loss plant that controlling your weight is not about skipping meals. Don’t forget, that your body needs fuel to function properly. Eat regularly but eat small portions of good foods. Good foods for weight loss keep up your metabolic rate you burn energy faster making it easier to lose weight

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