Adults Healthy Weight Loss – Top Tips!
It’s that time of year again where we all pledge to be healthier or lose a few of those extra pounds gained over the festive period! But with all kinds of diets out here it’s hard to know which one is the best; Atkins? 5:2? Detox? The truth is each of these diets have cons that can seriously affect our health.
Restrictive diets, where one type of food or food group in the diet is removed, can leave you deficient in vital nutrients with your body unable to function properly. Extreme detox diets can be very dangerous as you starve your body of lots of the different things that it requires. These are often unsuccessful as you end up replacing the calories from the eliminated food with another food type. When people cut out carbohydrates on the Atkins diet, they usually end up eating more fat which has twice as many calories per gram than carbohydrates. Intermittent fasting diets, such as the 5:2 might seems like a great idea as you only have to use your self-control 2 days a week instead of 7, but in most cases people tend to eat more than they usually would on a normal day so that their average daily intake ends up the same or even higher than before the diet!
So what’s the answer? The truth is, there is no real quick fix. Healthy weight loss has to be sustainable otherwise the weight will go straight back on as soon as you stop the diet. The best diet is one that is balanced and varied and doesn’t stop you from having a bit of what you fancy. Here are my top tips:
Don’t skip meals! Eating regular meals can burn calories faster and stop you from getting hungry and snacking. Breakfast isn’t called the most important meal of the day for nothing – it provides you with vital energy for the day and kick starts your metabolism.
Plan your meals. By planning what you’re going to eat in advance, you are less likely to buy something naughty on impulse and you can better keep track of what you are eating. It could also help you reduce waste and save money. Sound like a win-win-win!
Make sure you’re consuming a variety of foods including: fruit and vegetables, carbohydrates, protein, dairy and a small amount of unsaturated fats (see the Eatwell Guide for the balance of food groups at https://www.bhf.org.uk/heart-matters/healthy-eating-toolkit/eatwell-plate ).
Include high fibre foods. These are digested slower keeping you fuller for longer and less likely to reach for snacks high in salt, saturated fat and sugar. Examples include fruit and vegetables – make sure you have least 5-a-day, oats and wholegrain carbohydrates such as rice, bread pasta.
Stop eating before you feel full. It takes a little time for your brain to catch up with your belly! The signal that you are full takes about 20 minutes to reach your brain, so eat slowly and leave the table feeling like you have room for a little more.
Drink plenty. We often mistake hunger for thirst, so before you reach for a snack drink a glass of water.
Cut down on alcohol. Gram for gram alcohol has more calories than carbohydrates do. A pint of beer or large red wine has the same calories as a slice of pizza! Drinking less is an easy way to cut out some calories. Men should consume no more than 21 units a week and 14 for women.
Don’t ban any foods. Not allowing yourself to eat something you enjoy will only make you crave it more and be more likely to over-indulge. Allow yourself the odd treat in small quantities.
Get active! Energy intake from food and energy expended in physical activity counter each other like a seesaw. If you consume more calories than you burn off in activity you will gain weight; if you burn more calories in activity than you consume you will lose weight.
These are my top tips. Wishing you and your family a healthy and happy new year!
