Fast every other day. Ditch the carbs. Eat the carbs. Eat clean. Portion control. When did dieting become so complicated? We just want a simple solution that actually works.
Here’s some time-tested sensible tips to help you lose weight. And keep it off.
Eating less than three times a day puts you at risk of overeating. The solution? Eat more often! Now there's a solution we can get on board with.
Eating more than three times a day avoids hunger pangs (and hunger pangs means bingeing on junk food). Regular eating also means more opportunities to eat healthy food!
Ditch fad diets. All you need is to add more fruit and veg to your diet. Any weight loss is much more likely to last and you will feel energized and motivated with all the extra nutrients.
Getting more active helps burn extra calories. Hussle, walk, move around and do some general fidgeting. But beware the trap of working out for an hour then blowing your hard work on a pizza. Or slumping in front of Netflix for the rest of the weekend.
Sugar is hard to avoid. But it’s one of the worst culprits for weight gain so make sure you’re fully aware of what foods contain it by reading labels.
Check out the glycemic load of food. A teaspoon of table sugar is obvious. But did you know a slice of white bread can send your blood sugar rocketing even higher? Baked potatoes and white rice too. So educate yourself!
Soluble fibre fills you up. You digest it more slowly than other foods. And it reduces levels of hunger hormones. You want evidence? Dieters who increased their fibre to 30g a day lost a significant amount of weight despite making no other changes to their diets. Start by checking you are getting enough fibre.
Plan your breakfast, lunch, dinner and snacks for the week ahead. It’s the only way to control what goes into your mouth and help you resist other temptations. There’s plenty of online plans to help you, including the NHS weight loss plan.
It’s simple. If it’s not in the house it won’t go in your mouth.
Dieting is hard enough without restricting ourselves of the food we love. Flexibility is the key to sustainability! Think, no rules. No good or bad foods. Just varied calorie values that you can incorporate into your diet as you like.
Ultimately, weight loss is a game of calories in, calories out. To lose a pound of weight each week, reduce calories by 500 a day either by exercise or dieting. Menu planning is your best friend here.
It’s true. Insufficient sleep – less than 7 hours a night – really can wreck weight loss. Even if your diet and exercise are spot on. The hormones that control your fat cells and control hunger cravings are severely disrupted after just four nights. And when you’re tired, probably the last thing you feel like doing is exercising!
don't buy junk - definitely. And that ties in with 'don't shop hungry' because that's when the doughnut stand can really take over!
I do like th attitude of not banning any food but it depends on the person. If I have a tiny bit of chocolate then I find it hard to stop so I am more successful with a zero-tolerance policy!
I think the don't buy junk advice is the best thing anyone can do to help themselves. Just make a list and stick to it.
love the graphic! I didn't know that about white rice; I don't eat white bread (yuk!) but do enjoy basmati. Will need to look into that one.