Tips To Help Lose Weight
As a qualified nutritionist, I have started to see a large number of clients who started the year with the very best intentions to lose weight. However, unrealistic diet plans, lack of time & stress are just some of the reasons that plans to get trim can go rather AWOL.
This blog is designed to provide you with some easy to make changes that you can incorporate into your daily diet which will help you lose that excess weight. Adopt some or all of these tips, as well as completing our Free Fitness Gyms work outs every week, and you are guaranteed to see those scales going in the right direction.
1. Cut portion sizes It is becoming increasingly evident that the quantity of what we eat is having as much of an impact on our waistlines as the quality of the food.
Serving meals on a smaller plate, waiting at least 20 minutes before allowing yourself to have a second portion and making a conscious effort to eat slower are all ways that you can avoid over eating & consuming excess calories.
1. Tweak your unhealthy meals to be healthy ones
Instead of completing changing what you eat (which is unlikely to be maintainable), try making small tweaks which can have big results. Try frying your meat or fish, instead of grilling it. Cut all visible fat from meat before you eat it.
2. Replace high calorie/fat snacks with fruit & nuts
Desperate for a naughty snack? Try having a handful of berries or nuts instead as not only will they curb your hunger, they will also provide your body with nutrients to keep it healthy.
If you still need that chocolate fix at the end of the day, allow yourself to have a couple of squares of 70% dark chocolate rather than milk. Dark chocolate contains ingredients which have been proven to boost your mood. Also, because dark chocolate is more concentrated, you’ll eat less of it than you would of milk chocolate.
3. Replace fizzy drinks & fruit juices with water or herbal tea
People often forget about calories when it comes to drinks. However, fizzy drinks & fruit juices can contain up to 9 spoonful’s of sugar in one serving. Therefore, you may be consuming vast quantities of sugar without realising. Instead, replace some or all of these drinks with water. As well as avoiding all that sugar, water will help increase your concentration & general feelings of well-being. So get gulping!
4. Eat a little protein at every meal
Protein helps to stabilise blood sugar levels which reduces appetite. This will help you to reduce overeating and snacking. Stable blood sugar also protects against mood swings as you will not be experiencing spikes and crashes.
Sources of protein include fish, chicken, turkey, eggs, cheese, sugar free yoghurt & legumes.
5. Cook with olive oil
Olive oil is rich in oleic oil which is a recognised anti-inflammatory. When we become stressed, it triggers a low-grade inflammatory response. Consuming olive oil is a natural way of protecting against this & looking after your body.
Also, olive oil is the only oil which is not damaged during heating. When other types of oils are heating during cooking, they are altered & become unhealthy. So whilst the other types are great for salad dressing or use after cooking, stick to olive oil when using oil to cook
This blog is designed to provide you with some easy to make changes that you can incorporate into your daily diet which will help you lose that excess weight. Adopt some or all of these tips, as well as completing our Free Fitness Gyms work outs every week, and you are guaranteed to see those scales going in the right direction.
1. Cut portion sizes It is becoming increasingly evident that the quantity of what we eat is having as much of an impact on our waistlines as the quality of the food.
Serving meals on a smaller plate, waiting at least 20 minutes before allowing yourself to have a second portion and making a conscious effort to eat slower are all ways that you can avoid over eating & consuming excess calories.
1. Tweak your unhealthy meals to be healthy ones
Instead of completing changing what you eat (which is unlikely to be maintainable), try making small tweaks which can have big results. Try frying your meat or fish, instead of grilling it. Cut all visible fat from meat before you eat it.
2. Replace high calorie/fat snacks with fruit & nuts
Desperate for a naughty snack? Try having a handful of berries or nuts instead as not only will they curb your hunger, they will also provide your body with nutrients to keep it healthy.
If you still need that chocolate fix at the end of the day, allow yourself to have a couple of squares of 70% dark chocolate rather than milk. Dark chocolate contains ingredients which have been proven to boost your mood. Also, because dark chocolate is more concentrated, you’ll eat less of it than you would of milk chocolate.
3. Replace fizzy drinks & fruit juices with water or herbal tea
People often forget about calories when it comes to drinks. However, fizzy drinks & fruit juices can contain up to 9 spoonful’s of sugar in one serving. Therefore, you may be consuming vast quantities of sugar without realising. Instead, replace some or all of these drinks with water. As well as avoiding all that sugar, water will help increase your concentration & general feelings of well-being. So get gulping!
4. Eat a little protein at every meal
Protein helps to stabilise blood sugar levels which reduces appetite. This will help you to reduce overeating and snacking. Stable blood sugar also protects against mood swings as you will not be experiencing spikes and crashes.
Sources of protein include fish, chicken, turkey, eggs, cheese, sugar free yoghurt & legumes.
5. Cook with olive oil
Olive oil is rich in oleic oil which is a recognised anti-inflammatory. When we become stressed, it triggers a low-grade inflammatory response. Consuming olive oil is a natural way of protecting against this & looking after your body.
Also, olive oil is the only oil which is not damaged during heating. When other types of oils are heating during cooking, they are altered & become unhealthy. So whilst the other types are great for salad dressing or use after cooking, stick to olive oil when using oil to cook
