How to lose weight (and help keep it off)!
by
Susan Hart, Nutrition Coach, cook and food writer MFHT, MFNT,
listed nutritionist
10th June, 2013
10th June, 2013
In England over 60% of adults are overweight. If you fall into that category then why not try some of these simple tips to help with your weight-loss efforts;
- Don’t make drastic changes to your eating habits or food choices – small but permanent changes are the key to successful long term weight loss.
- Be more active – this not only burns calories and improves your metabolism but releases feel-good endorphins.
- Keep a food diary, listing what you ate and how you felt. You may find you are not eating because you are hungry but you could be an ‘emotional’ eater who eats when they are bored, anxious, lonely, stressed etc
- Try and tune into your body’s needs and eat only when hungry.
- Keep hydrated (2 litres of water a day) – we often mistake thirst for hunger. Have a glass of water wait 20 minutes and if you are still hungry have some healthy food.
- Try and consume 1500 calories a day (the normal amount is 2000 calories for women). 500 less calories per day add up to 3,500 per week, which can be up to one pound of fat loss per week.
- Always eat breakfast - even if it is just a low fat yoghurt.
- Eat a balanced meal - don’t over do the carbs and have protein at each meal.
- Eat wholegrain foods e.g. bread, rice, pasta, cereals. They have a low GI (Glycemic Index) and release their energy slowly keeping you fuller for longer.
- Use seasonings to add flavour without calories e.g. pepper, lemon juice, herbs, low cal dressings.
- Reduce the amount of butter and cream added to dishes e.g. mashed potato, soups, toast, sandwiches, jacket potatoes. This not only reduces calories but also the amount of saturated fat you are consuming.
- Eat a wide variety of foods and in the right amounts.
- Choose low calorie snacks.
If the 3pm munchies strike try eating one of the following:-
- Small handful (25g) of dried fruit, nuts and seeds (125 calories)
- 2 jaffa cakes (90 calories)
- 1 fig roll (65 calories)
- 4 squares of dark chocolate (100 calories)
- A banana (140 calories)
- 1 rice cake with crunchy wholenut peanut putter (150 calories)
- Low fat yoghurt with a few dried fruits (90 calories)
Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.
