Fast weight loss tips
Supercharge your fat loss with these top weight loss tips
We’re not a fan of making resolutions we’ll never keep, but we totally support realistic goals you can work towards. That’s why we’re sharing our failsafe foodie tips to help you rev up your fat loss, boost your energy, lift your mood and give you an enviably healthy glow. What are you waiting for?
1 Always eat breakfast
Hands up if your day hasn’t started until you’ve knocked back at least one black coffee? Kick-starting with a caffeine fix will pick you up, only to send you crashing down a short while later. Caffeine messes with your adrenal glands, which regulate your adrenaline levels, and plays havoc with blood sugar levels. Swap your caffeine hit for a cup of energising green tea or roobios with a dash of milk, and make sure you eat a good breakfast with complex carbohydrates and protein such as eggs on rye bread to keep energy levels even.
Get started: Begin your day the right way by adding a helping of veggies to your brekkie. Chow down an omelette with spinach and mushrooms or poached eggs with a helping of steamed spinach and grilled tomatoes.
2 Snack regularly
Tune into your hunger for smart weight-loss. A new study by scientists at Imperial College, London found that splitting food intake so we eat little and often helps boost the metabolism over and above consuming the same amount of food in a small number of meals. Eating three large meals with long periods in between causes the body to go into survival mode, storing more fuel as fat.
Get started: Make snacking easy. Try houmous with raw veggie sticks, two oat cakes with peanut butter or a handful of raw nuts and a banana. Try to eat every three hours if you’re aiming to slim down.
3 Change your oil
Move over olive oil! It’s one of the most popular cooking bases, but olive oil is actually one of the worst options for your body as it can’t withstand a high heat. The result? It becomes rancid when used for frying, baking or grilling. Switch to extra virgin coconut oil instead. It’s natural and non-hydrogenated, can be heated to a high temperature and boosts weight loss results thanks to its unique medium-chain fatty acid make-up.
Get started: All oils should be stored in a cool, dark place. As a rule, only buy oils in dark bottles as many oils become rancid when exposed to light. Use cold pressed extra virgin olive oil or hempseed oil for salads and coconut oil or butter for cooking.
4 Steer clear of the scales
Healthy weight loss is a slow, steady journey and there are much better ways to gauge your progress than becoming fixated with a number! If you’ve started incorporating an exercise plan into your new healthy lifestyle, you’ll be increasing your lean muscle mass, which means your overall weight may not drop as quickly as you’d like it to. On the plus side, gaining lean muscle mass helps to boost your metabolism, meaning you’ll burn more fat at rest.
Get started: A better way to check your progress is to pick an item of clothing from your wardrobe you’d love to fit into and try it on a few weeks after starting your nutrition and exercise plan. Stick a photo of an athlete or celeb who inspires you on your fridge to keep your healthy eating on track.
5 Forget calories
Most of us are mentally programmed to check the calorie content on every morsel that passes our lips, but long-term weight loss isn’t all about calories in verses calories out. In fact, research suggests that it’s all about the overall quality of a calorie that counts. If your body doesn’t get the building blocks of nutrients it needs to maintain good health, weight loss is even more of a struggle, as your body holds onto whatever it can get. Plus, calories from good fats and protein help to switch off hunger signals in the brain, keeping you satiated for longer.
Get started: Wise up on portion control. As a rule, carbohydrates should be the size of a clenched fist and protein the size of your palm, while vegetables should make up the other half of your plate.
6 Fill up on water
Drink up to slim down! Dehydration is often mistaken for hunger so make sure you drink at least 1.5 litres of water a day to stay hydrated. Dull skin? Water acts like a miracle cream for the skin, plumping up the cells to give your skin a youthful glow. Guzzling back a glass of water before a meal can help to fill you up, so you’re less tempted to go back for seconds.
Get started: Pop a few ice cubes and a squeeze of lemon into your glass. Drinking ice-cold water helps to rev up your metabolism, while lemon gives your liver an easier ride.
7 Be adventurous
If you really want to supercharge your weight loss, you’ll need to think outside the box. Good nutrition goes far beyond basic meat and two veg. Ever experimented with kimchi or munched on maca? There are loads of cool superfoods readily available that add flavour to your meals and a big helping of nutrients to your diet.
Get started: Trawl your nearest health food store and aim to try at least one new food each week. Check out websites like wholefoodsmarket.com for recipe inspiration.
8 Beat your sugar cravings
Got a niggling sugar itch? Satisfy your urge with natural sugar-free sweeteners like stevia and xylitol, nibble on exotic fruit such as mango or pineapple, or if you really don’t want to stray from your new healthy eating plan, roast a selection of root vegetables, such as sweet potato, carrots, peppers and beetroot for a healthy sweet treat.
Get started: Want to quit sugar? BioCare Nutrisorb Chromium (£17, biocare.co.uk) helps to support glucose metabolism, keeping your blood sugar regulated so you’re less likely to experience cravings.
3 ways to eat more veg!
Only one in five of us manages to get their five-a-day, according to a survey for World Cancer Research Fund. Make sure you’re hitting your targets with these tips.
1 Short on time? Make your life easier by buying packets of pre-chopped veg that you can throw into stir-fries and soups.
2 Experiment with homemade sauces. Make your own passata with tomatoes, garlic and onion or try whipping up pesto – just blend together spinach, basil, garlic, pine nuts and olive oil.
3 Swap beef burgers for veggie patties. Grate carrot and sweet potato and add to mashed chickpeas, a sprinkling of mixed spice and one egg. Shape into patties and fry until golden.