Beating the Bulge!
There is lots of noise out there on weight loss tips and diets, some of it good and some of it a waste a time and money. Before you look at doing some unproven diet fad or paying for some weight loss plan, look back to the basics – the simple things that have always worked.
Eating times and amounts
The key to losing weight is to burn more calories than you consume. Your body naturally burns calories whether exercising or not, even during sleep but the body naturally burns more calories during the day when you are most active. Therefore eat more during the day when you are using more energy and eat less at night when using less. And avoid the big feeds late at night as your body won’t get a chance to burn off the excess calories
So eat a big breakfast and lunch and eat lighter at night, preferably early evening. And never skip breakfast as you will miss out on essential nutrients that might make you snack more during the day.
Eat more protein, fibre, fruit and veg
Each one of your meals should include a protein source, a fat source and low-carb vegetables. High protein diets can actually boost metabolism, keep you feeling full for longer while also reducing cravings for food.
We’ve all heard of the 5 a day, instead why not target 7 a day. Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successfully losing weight, but eat whole fruit and veg not juices. (Sugary drinks and juices are some of the most fattening things you can put into your body)
Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
This is a bit of a no brainer, there are certain exercises and sports which are more effective for weight loss here are our picks on –exercises for weigh loss.
You don’t have to workout for hours to lose weight. Being active for 30 minutes can get the job done. But just do what you enjoy, it’s much easier to motivate yourself to get out and do something you enjoy rather than dread the thoughts of exercise!
And a few simple tips for during the work day, get out for a walk at lunch time and take the stairs not the lift.
Cut down on the junk food and alcohol
Added sugar is one of the worst ingredients in the modern diet and we all consume too much of it. To much junk foods is bad news and one of the main causes of obesity, cut down or cut out chocolate (unless it’s dark chocolate), biscuits, crisps, cakes, desert and sweet fizzy drinks. Instead, opt for healthy snacks.Outside of the obvious junk food, just make sure to read labels, because even so-called health foods can be loaded with sugar.
Cut down on the booze, alcohol is loaded with calories, a pint of beer can have as many calories as a large slice of pizza, and a large glass of white wine could be the same as a decent portion of ice cream. What’s more, calories in alcohol are considered ‘empty’ calories, as they don’t provide any nutrients.
An remember avoid diets, they can work short term but have been proven to rarely work in the long term. Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it. Weight loss should then follow naturally.
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