Given are weight loss tips by experts.
“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week,” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound (454g) of fat equates to around 3,500 calories. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement! It’s so easy to eat or drink an additional 500 calories – two standard 50g bars of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb (23.5kg) over a year – over 3½ stone!”
Prioritise Your Sleep
The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.
Get Familiar With Portion Sizes
“If you’re mindful of portion sizes you can say goodbye to calorie counting,” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this. “Using your hands to get a rough idea of an appropriate serving size can also be a really useful tool. This is never going to be 100% accurate but it’s a simple and useful way of helping you get the right portion sizes.”
Use Your Plate As A Guide
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad,” says Hugueniot. “The other half should be protein and carbohydrates.”
Homemade Beats Ready-Made
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help. “You could try doing your own burgers,” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef mince you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips.”
Don’t Snackotage Your Diet
“Try to make sure you are eating meals at regular times, with healthy fruit and veggie snacks in between, and drink plenty of fluids,” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day.The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 calories and stick to two a day at maximum.
Drink Better Beverages
If you can’t ditch the fizzy drinks cold turkey, swap to sugar-free versions. It’s a healthier choice and the benefits will add up quickly if you’ve been drinking one or two cans a day. “Swap sugary colas, juice drinks, milkshakes and fizzy drinks for no added sugar or sugar-free drinks, lower-fat milks and water,” says Hugueniot.
Don’t Shop Hungry
“Shopping hungry leads to bad ideas,” says registered nutritionist Sophie Thurner. “We all know it and yet we all still do it. That three-for-two offer looks so tempting, and then you end up getting three of the not-so-healthy things, which you’ll have to finish, because none of us like to waste food. Have a precise list of items you need for a targeted, efficient approach without the risk of buying things you don’t need.”