Best weight loss plan
10 weight loss tips that really work!
Follow the top tips of these 10 health and fitness experts and celebs to keep the weight off!
1 Focus on food
‘Keep in mind the reason you’re losing weight. Is it for health reasons? Is it for looks? Both will be improved with a healthy diet packed with vitamins and minerals, so focus on what you are eating rather than what you aren’t,’ says nutritionist Helen Money (helenmoneynutrition.com). ‘Spread your calories out each day, between three meals and two healthy snacks. Your meal plate should be a quarter low-GI carbohydrates, like sweet potatoes or pasta, a quarter good-quality low-fat protein, such as lean cuts of meat, and half vegetables. Include low-fat dairy such as plain yoghurt or skimmed milk in your diet, which will aid weight loss. Cinnamon and ginger increase metabolism, so try adding cinnamon to your porridge in the morning, and drink warming ginger tea – perfect for cold winter evenings.’
2. Work out… a lot!
Fancy looking like Jennifer Aniston? Trust us, it takes commitment. The actress works out ‘at least five or six days a week,’ she says. Her routine includes 40 minutes of cardio: spinning, running, the elliptical machine, or a combination of all three. Then she does Pilates one day a week and yoga three days a week. The key is to mix up your exercise regime so you don’t get bored of doing the same thing over and over. Jen also stretches before bed and usually does some sit-ups, too. Oh, and if she’s watching TV or talking on the phone, she sometimes uses weights to do arm exercises. Phew!
3 Have a starter
‘It might sound counterintuitive, but eating a very light starter such as a non-creamy soup or a salad without any oily dressing before your main course may actually help you cut calories,’ says senior nutrition scientist Bridget Benelam (nutrition.org.uk). ‘Studies have shown that when people had this kind of starter before their main meal, they actually consumed fewer calories in total than those who ate just a main course and no starter. This is because these kinds of foods provide bulk without many calories, which will fill you up and help you avoid overeating when it comes to your main meal.’
4 Chillax with yoga
‘Take time to do at least 10 minutes of deep diaphragmatic breaths every day,’ says yoga instructor Rebekah Fensome (juststopyogaretreats.com). ‘Place a hand on your chest and one on your tummy, and feel both lift when you inhale and deflate when you exhale. Focusing on deep breathing encourages your body to burn fat. It also helps to relax you and keep you calm, reducing stress. Stress reduction is important when trying to lose weight because the body’s metabolism slows down when it’s stressed, which causes poor digestion. It also releases cortisol, which tells the body to store fat.’
5 Go the distance
‘Don’t think of dieting as a short-term fix – it’s a lifestyle,’ says Romy Gill, chef and author of Curry Without Calories (romyskitchen.co.uk). ‘Never skip a meal. If you do, you’re more likely to crave something sweet as your blood sugar level will dip – and then the problems will really start! Everything in moderation is the key to success. Extreme diets will leave you cranky and starving, and they simply don’t work. Don’t ban anything from your kitchen – just understand that smart food choices go a long way to achieving your long-term goal.’
6 Bring on the substitutes
‘One very simple tip is to replace all white carbs with fibre-rich, nutrient-dense, complex brown carbs like brown bread, brown pasta and brown rice,’ says senior personal trainer Oisin Devitt (oisindevittpersonaltraining.co.uk). ‘Generally speaking, the same portion size will contain 20-40 per cent fewer calories in the brown equivalent.’
7 Spice up your life
‘Research suggests that capsaicin, the component that makes chillies hot, increases metabolic rate and suppresses appetite to help you burn off more calories and control your weight,’ says registered dietitian Jacqui Couch (nhs.uk). ‘Be careful though – lots of takeaway dishes may contain chilli, but are very calorie-dense. Instead, make your own stir-fries, soups and casseroles with lean meats, plenty of vegetables and a good kick of chilli to help boost your weight-loss potential.’
8 Manage your expectations
‘We all want results yesterday!’ says personal trainer and sports therapist Joslyn Thompson Rule [checking]. ‘What happens between the setting of your goal and realising the result is steady, consistent work. Don’t expect miracles on day one, or even week one… just keep chipping away at your goal, gain some momentum and you will succeed. If you expect some sort of magic to happen early on in the journey, you’ll soon feel demotivated and think your plan isn’t working just because you are simply not aware of the micro-changes that are taking place.’
9 Train with kettlebells
Actress Anna Paquin’s trainer Clay Burwell is a big fan of kettlebells. They’re great because they provide a full-body workout and combine strength training with cardio, so you can maximise your results in a shorter time. The exercises done with a kettlebell involve total-body actions where you swing, press or pull the weight. The momentum forces your muscles – in particular the ones in your back and abdomen – to counteract the movement, strengthening and toning them.
10 Brush your teeth
‘I lost more than 14 stone in 18 months and I did it the right way,’ says Justine Forrest, cook and author of Justine’s Journey (browniesbyjustineforrest.co.uk). ‘I’m a strong advocate of healthy living. As well as exercising, drinking smoothies, eating healthily and cutting down my portion sizes, I found that one amazing trick was to always brush my teeth after a meal. It took away the taste of food in my mouth and stopped cravings.’