Weight Loss Advice
Nutritional Advice (top 10 tips)
1. Don’t skip breakfast.
Your body has been fasting all night and needs food to refuel. Eating a good
breakfast helps to boost your metabolism and gets your body burning calories immediately.
In general people who eat breakfast are proven to find it easier to lose weight
and keep it off.
2. Eat little and often. Smaller
meals at 5 or 6 intervals throughout the day helps boost your metabolism and burn
more calories. Also the temptation to snack on more processed foods high in
fat, salt and sugar is greatly reduced if your body avoids slumps throughout the
day.
3. Drink more water. Always keep a full
water bottle with you throughout the day; it’s much easier to meet the recommended
intake of 6-8 glasses per day if it’s easily attainable. Low water intake
can result in lack of energy, headaches and low concentration levels. Drinking water
regularly throughout the day also helps you avoid snacking as it’s easy to mask
feelings of thirst with hunger.
4. Alcohol choices? Calories from alcohol are
often referred to as ‘empty calories’ as they can be high in calories but provide
no other nutritional benefit. However, nights out are still for enjoying not for
depriving yourself, just make better choices. A glass of wine can contain
3 times the amount of calories as spirits, but this lower calorie count can be ruined
if you add a soft drink to it. If choosing spirits such as vodka, choose diet
soft drink mixers, or even better try it with soda water and a slice of lime – you
get the same fizzy taste as a soft drink but with no extra calories or additives.
5. Avoid adding salt. Although salt does not contain
calories, too much of both salt and sugar can cause water retention and bloating
making it hard to shift those few pounds.
6. Sweet tooth? Choose other alternatives.
It’s all too easy to reach for a bar of chocolate or a few biscuits when you feel
your energy dip. Instead try eating some fruit for the same energy boost but
without the fat! A handful of berries, an apple, or an orange will all give you
a more prolonged energy boost, their high water content helps keep you hydrated
and you avoid those easily built up calories.
7. Don’t deprive yourself of foods.
This helps avoid cravings that can lead to rebound binging on certain foods.
By allowing yourself small treats in moderation, it’s much easier to stay motivated
and keep up the healthy eating long term.
8. Enjoy Eating out! You don’t need to avoid
eating out just because you’re trying to eat healthily; it’s all about making informed
choices. Choose tomato based sauces over cream based sauces. Choose
grilled meats or fish over pan fried or deep fried. Choose vegetable side
dishes instead of chips. Always have a jug of water on the table to sip on throughout
the meal
9. Don’t rush meals.
Eating slower allows your body time to register when it’s actually full and avoids
overeating and feeling bloated and stodgy.
10. Spice it up.
Flavour your meats, fish and vegetables with chilli, spices, lemon juice and herbs
when you’re cooking. You can add so much flavour to a meal and avoid building
up extra calories from sauces, butter and oils. Lemon juice and herbs over
vegetables is an easy and satisfying alternative to swimming in butter.
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