Lose weight and keep it off with these tips
We've heard it all before, even some of us have experienced it too, losing weight only to find further down the line we've put it all back on and a few extra pounds for good measure too.
There's nothing more deflating.
So it's important that we have a healthy diet that is sustainable and will stand the test of time - unlike a lot of fad diets which encourage rapid weight loss in a shorter period.
Dominic Bowser, personal trainer, shares his tips for a healthy diet that's approachable and something you can follow long term.
It's all about making the small changes that will make a big difference in the long run.
Friendly fibre
To stop yourself feeling hungry make sure you eat foods high in fibre as these take longer to eat and digest and keep you feeling fuller for longer. Fruit, vegetables, beans and pulses and foods rich in whole grains, such as brown rice and sweet potato, will help to make your meals more filling. Generally you can eat as many vegetables as you can but try to limit rice, pasta.
Fail to plan…
Try to plan all of your meals and snacks every day as you’re more likely to stick to your healthy eating regime if you have thought out things in advance. Following a schedule will help you to avoid eating when you’re not actually hungry as well.
Treat yourself – in moderation
If you cut out all unhealthy foods completely you’ll begin to feel deprived and resent your detox making you more likely to eat bad foods, so make sure you have a day off to enjoy your favourite treat, whether that’s chocolate cake or a packet of crisps, just don’t go crazy and remember to drink plenty of water!
Get your apron on
Cooking your own meals from scratch allows you to control the ingredients meaning less salt, sugar and fat. Remember - keep it simple, use the best ingredients possible that contain the most nutrition.
Always have breakfast
Research has shown that people who eat breakfast tend to be thinner than those who don’t so make sure you always start your day with a healthy breakfast to jumpstart your metabolism. Dishes containing protein, such as eggs, will also help to keep you feeling fuller for longer.
What you shouldn’t be doing
Don’t do things too quickly!
Yes, it’s likely you will lose weight quickly by drastically restricting your food intake over a shorter period of time but once you start eating normally again you’ll start to gain weight, hence why ‘fasting’ diets are counterproductive.
Losing weight too quickly can actually do more harm than good and leave you feeling drained so aim to lose around one to two pounds a week.
Distraction
Try not to eat whilst watching TV, working, using a computer, playing on your phone – basically doing anything except for concentrating on what you’re eating! Paying more attention to what you’re putting in your mouth and savouring the experience rather than mindlessly gobbling down food will allow you to realise when you’re feeling full and prevent you from overeating. You’ll also appreciate what you’re eating a lot more.
‘Diet’ and ‘low-fat’ foods
Food and drink advertised as diet or low-fat aren’t always the healthiest option. These types of products tend to contain fewer calories but they’re often flavoured with other forms of unhealthy ingredients such as sugar and salt. You’re better off having a smaller serving of the full-fat version in most cases. It is no coincidence that levels of obesity have risen with the introduction of low fat and diet meals.
Don’t skip meals
Skipping meals slows down your metabolism and will make you feel hungrier meaning you’re likely to eat more than you would normally eat at your next meal.
Never do the food shop on an empty stomach
You’ll end up buying more than is necessary and may be more likely to purchase ‘cheat’ foods. Make a list before you get to the supermarket and stick to it.
For more information visit www.soundmindandbody.co.uk or call 0191 280 9274.
Tagged in Diet Healthy Body Healthy eating Diet tips weight Weight loss