For those who battle their weight constantly the idea of being able to lose weight without having to resort to the extremes of a diet really is the equivalent for dieters of the Holy Grail.
The festive season is but a distant memory for most of us, but we will be left with the “baggage” for some time. Most of us put on five pounds over Christmas according to the British Dietetic Association. If the pattern continues we could be 3? stone heavier by January 2023. The best way to get rid of this excess weight is not, as you might reasonably imagine, by dieting. Research has shown that eight out of ten people who go on a diet end up putting the weight they?ve lost back on and what’s even worse is that five years later, half of them are heavier than ever. Instead of opting for a diet, it’s much better to try to trick your body into being accustomed to a leaner, fitter regime. Even a few small, incremental changes to your daily habits can eventually make a big difference to your weight. For example, if you are able to cut 300 calories and burn 200 through exercise each and every day, you could end up being two stone lighter this time next year without having to resort to dieting. Here are a few simple ways to help you achieve this:
Eating mostly plant-based foodstuffs to help cut down on fat and up your intake of nutrients and fibre.
Serving posh restaurant portions ? you know the kind, no bigger than your palm for meat and fish, a matchbox for cheese and a tennis ball for fruit. You’ll be surprised how soon you will get used to eating smaller servings.
Taking your glasses to the supermarket if you need them. Then you can read the small print on nfood labels and decide if that chicken korma meal (1340 cal) – however delicious it might be -? is? really worth the weight gain.
Questioning health-speak. Be a bit more suspicious of the marketing approach to food. If that ?granola? is packed with chocolate and nuts, it?s a cookie or a cake, rather than a nutrition bar or however else the manufacturers like to describe it.
Talking, texting, and phoning standing up. Sitting takes half as much energy and long spells can reduce life expectancy.
Limiting screen time. Almost two thirds of successful slimmers watch TV for less than 10 hours a week, so don’t veg out in front of the telly if you can avoid it.
Making a date with the scales. Many peopleavoid the scaleslike the plague when tey are trying to cut back, presumably out of fear of not getting the news they wanted. This is the wrong approach. Most people who have shed more than 30 pounds and kept it off, weigh themselves weekly. That way, if you have met or exceeded your target weight for the week, you can always allow yourself a (small) treat as a reward!