As summertime approaches so the ‘diet season’ begins. Suddenly magazines are full of the latest tips on how to achieve the perfect beach body as well as the latest gossip on which celebrity has lost the most weight – and how.
New diet books are being published all the time, despite the overwhelming evidence that many quick fix diets don’t actually work.
Often diets can work in the short term, and weight may drop off, but in the long term the weight loss is not sustainable and very often people regain the pounds to a level over and above their pre-diet weight.
The following simple tips can help you lose weight in a healthy and sustainable way. You don’t have to buy a diet book to follow them, and you don’t have to eat cabbage soup either.
Watch your portion sizes
Research has shown that portion control is the greatest predictor of successful weight loss. Portion sizes in restaurants and take-aways are often far bigger than is necessary in terms of both calorie content and nutrient intake. A team of researchers at the University of North Carolina studied the changes in portion sizes in the US between 1977 and 1996. They confirmed that portion sizes have been creeping up over the years by as much as 93 kcals for salty snacks such as crisps, 49 kcals for soft drinks, 97 kcals for hamburgers and 68 kcals for a portion of fries. Over time all these additional calories lead to significant weight gain, so be aware of the portion sizes you are eating and ask yourself – do I really need this much? Remember it is not a crime to leave food on your plate.
Eat breakfast
Research suggests that people who eat breakfast every day are not only less likely to be overweight than those who skip it, they are also less likely to suffer from chronic disease. It has been proven time and time again in trials that people who skip breakfast eat more calories later in the day than those who start the day with something in their stomachs. The ideal breakfast is a meal containing complex carbohydrates and protein, as this keeps us fuller for longer making it less likely we will need a sugary or caffeinated snack mid-morning. An ideal breakfast might be a poached or boiled egg with wholegrain toast, or unsweetened muesli with semi-skimmed or unsweetened soya milk.
Get active
Exercise is a key part of any weight loss programme. There are so many different ways to exercise these days, there really is something to suit everyone. If you are bored of the gym then look for something different – recent research in the UK has shown that exercising outdoors has a powerful positive effect on mood and self-esteem as well as physical fitness. Dr Jo Barton, a sports scientist, who conducted the study for the University of Essex, said physical activity in a green setting could help protect against health threats in the future and even increase our life expectancy.
If you don’t like regular types of exercise then try martial arts, dancing, capoeira, boxing, or pilates. For the best results it’s important to mix cardio and resistance training. Weight-bearing exercise is also protective against osteoporosis. For more about outdoor exercise see http://www.urbanvitality.com/
Do a weekly weigh-in
Although regular weighing sounds a bit obsessive, it can really help to keep weight on track. Evidence shows that people who weigh themselves regularly are less likely to put on excessive weight because they are able to identify small increases in time to take appropriate action. It also provides good motivation for healthy behaviour if you know you will be stepping on the scales again soon.
Remember that muscle weighs more than fat - if you start exercising more you may not lose weight as quickly as you thought, but your body composition will improve, and this is what really matters.
Chew your food well
Eating on the go, standing up or while doing something else, all make it more likely we will bolt our food without proper chewing. We are also much more likely to overeat if we eat quickly without chewing well. This is because it takes time for the signal that we are full to reach the brain, approximately 15-20 minutes after eating. So slow down and savour every mouthful.
Also, the digestive process starts in the mouth with the production of important digestive enzymes that help break down our food. If we don’t chew our food well enough before swallowing this can cause digestive problems such as bloating and flatulence.
Drink more water
Many of us don’t drink enough water. For successful weight loss it is essential to drink plenty of water every day because burning fat releases toxins into the system. These toxins need to be flushed out by the liver and kidneys. If there isn’t adequate water to do this, your body will burn fat less efficiently. Aim to drink between 1.5 – 2 litres water per day, more if you are exercising. Herbal teas and decaffeinated drinks can contribute to this target. Aim to drink water up to half an hour before a meal rather than with a meal because it can dilute your digestive juices. Ensuring adequate hydration can also help control appetite.
Keep positive
It can be very hard to lose weight and keep it off. It is worth noting that even a 5-10% weight loss confers significant health benefits in terms of long-term health risks such as cardiovascular disease and diabetes. So remember that every little bit counts.
If you want more support to lose weight in a healthy and sustainable manner, visit Key Nutrition
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References
- Ecotherapy: The Green Agenda for Mental Health. Mind Week Report. May 2007
- Logue, E. et al (2004) Longitudinal relationship between elapsed time in the action stages of change and weight loss. Obesity, 12(9), 1499-508
- National Heart, Lung and Blood Institute (NHLBI) 1998 Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults.
- Raynor, D.A. (2006) Television viewing and long-term weight maintenance: Results from the National Weight Control Registry. Obesity, 14(10), 1816-24
- Timlin, M.T. and Pereira, M.A. (2007) Breakfast frequency and quality in the aetiology of adult obesity and chronic diseases. Nutrition Reviews, 65(6), 268-81
- Wyatt, H.R. et al (2002) Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obesity, 10(2), 78-82
- http://thescotsman.scotsman.com/health/Five-minutes-of-outdoor-exercise.6267798.jp
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