Dieting can be tricky, with so many different approaches, and dos and dont’s out there. So how do we know what information is right or wrong? Bring these 5 diet tips into your lifestyle and watch the pounds drop away.
Water everywhere, yet I don’t drink enough. Did you know that water is the foundation to losing weight? No matter what you try to eat, if you don’t drink enough water, it will be in vain. Water fills you up and lessens your appetite. It prevents those sugar drops and rids the body of toxins and bloat. When increasing your water, take it easy; 1 extra glass a day for a week. In just 8 weeks you can go from zero to hero. Add a lemon or mint for extra taste. Oh, and by the way, water is also excellent for beautiful skin. Do you really want to resemble a prune?
Eat every 2-3 hours
So much for the fasting brigade. Don’t fuel yourself up and your body will start to cannibalise itself. Yes, it will actually eat your muscle instead of fat for energy. Regular protein rich meals prevent this effect by feeding muscles and reducing the blood sugar swings. Now, if your job or lifestyle make a regimented eating plan too stressful, then simply go as close to 2-3 hours as possible. Anyone can do this as it’s all about your attitude and desire to change. Your mood swings will also improve. Check out Dr Chatterjee for the full benefits of fasting.
Eat good fats
‘Fat makes you fat’ is probably one of those myths that caused so much weight gain around the world. Too much of the wrong fats make you fat. Getting wise to choosing the good fats actually accelerates your weight loss. Avoid fast foods, deep fried, animal skin/rind, cheese and obviously cream! So what do you choose? Get these into your daily eating: Salmon and oily fish, eggs (yes- the whole egg is really fab for fat blasting), avocado, nuts and seeds and olives. Now, this doesn’t mean you go mad and have 10 eggs a day! The basic rule of moderation applies as much here as it does to any advice. Healthline have a list of the best foods with good fats!
Use the hand guide
Working out the calorie maths is for financial students, so put that calculator away. It can also lead to a very unhealthy lifestyle (a low calories diet can give you illnesses and diseases). Stop thinking you can ‘save’ calories up and still get slim and healthy. 100 cals of chocolate is nothing like 100 cals of vegetables or fish or chicken. Working out how much to eat is dead simple by using our ‘hand guide’: 1 palm of protein; 1 cupped hand of veg; 1 thumb of fat. Do this for each of your regular meals and you can’t go wrong.
Those pesky hidden sugars are the no.1 culprit. Having said everything above, this is the biggest cause of the worldwide explosion in weight gain and obesity. There are more opportunities to exercise than ever before; we have more choices of healthy foods all year round; and way more support groups online and locally. It’s not understanding where the hidden sugars (and sweeteners) go that gets you every time. So each slice of white bread is at least a teaspoon of sugar; biscuits, pasta, fruit juice, and pastries all contain high levels of hidden sugars that create havoc within our bodies. Did you know that sugar is more addictive than cocaine? Get wise guys; look at the labels. For example, finely ground flour is like a sugar rush. And sweeteners in drinks are actually worse than the full sugar fizzies. The artificial sweeteners wreck our brain-gut link and basically we lose control of eating.
AUTHOR I NEVIL KAPADIA I WELLNESS COACH, SURREY
Nevil is a wellness coach in Surrey. He runs an online community for busy mums who want to get back in shape with support and guidance on nutrition, mindset and exercise.