| Weight Issues |
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| You may be confused or preoccupied with the huge divide splitting the diet industry – ‘low carb’ or ‘low fat’? The fact is fad diets come and go. We keep forgetting that there is only one way to successfully shed pounds – and that is to burn off more calories than we take in! This is the crucial factor in successful weight loss. Where the calories come from (the percentage from carbohydrate, protein and fat), whilst important, is less important than how many calories we eat. | | |
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| To lose weight, don’t cut calories too severely or you may slow down your metabolic rate. This makes weight loss extremely difficult. There’s also the problem that you’ll be continually starving and you probably won’t stick to your plan. |
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| Top 10 Tips |
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| 1. There’s no need to cut out calcium containing milk, cheese and yoghurt –choose bone-friendly ‘diet’ or ‘low fat’ versions instead. In fact, the unique combination of essential nutrients in dairy products has a powerful, positive impact on metabolism and weight loss. |
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| 2. Don’t compromise on taste – instead of rich creamy sauces and salad dressing, make up low calorie versions your self using garlic, herbs and spices. |
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| 3. Buy lean cuts of lamb, pork beef and premium low fat minced beef. Ask your butcher to remove any excess fats from cuts.Choose processed meats like sausages, rashers, salami or pates only very occasionally. |
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| 4. Down Size, don’t Super Size. Watch your portion sizes. Switch to smaller plates at home. When you’re eating out have a main course only. Always ask for sauce/dressings on the side so you can control the portion. |
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| 5. Don’t eat in your car, at your desk or while you’re doing something else. You can quite unintentionally consume massive amounts of calories without even realising it. |
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| 6. Get rid of all biscuits, cakes, treats etc from the house and give yourself a total break form the luxury ice-creams and chocolates until you have lost a half stone. Then if you feel your will power is up-to-it, enjoy small portions of these foods now and then as part of your calorie controlled diet. |
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| 7. Focus more on carbohydrates with a low glycaemic index (GI). Most fruits, vegetables, beans and whole grains have low glycemic loads. The trick is to avoid the surges and plummets of erratic blood sugar levels and choose low GI foods for a more steady consistent blood sugar level. |
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| 8. Fill up on plant foods containing fibre and protective phytonutrients. Fruits, vegetables and whole grains take time to chew and eat and fill you up, leaving less space for high calorie fatty foods. |
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| 9. Learn to read food labels and calculate the number of calories in the portion you are about to eat. Choose convenience meals that are well balanced and that don’t use excessive amounts of fat, salt and additives to flavour them. |
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| 10. Limit your weekly alcohol intake to 14 units (women) or 21 units (men). |
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| Click here to read tips for a healthier lifestyle |
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