5 top tips for weight loss

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

weight loss
I have previously published an article on the Nutritionist Resource website all about how to lose weight and keep it off.

Did you know that in England over 61% of adults are overweight or obese? If you’d like to get healthier and fitter why not try my simple tips to help with your weight-loss efforts.

Tip #1

Keep a food diary, many of us forget about the food we eat in the car, the latte we drink on the way to work or the children’s leftovers.  Why not download and print my example of a food diary so you can keep an accurate record and start to make some changes

Tip #2

tofu-eggAlways eat breakfast – even if it is just yoghurt (dairy or non dairy) with some blueberries or strawberries and a tablespoon of raw oats.  This provides you with protein and vitamins that will fuel you until lunchtime, as well as counting towards one of your 5 a-day

Or delicious scrambled eggs or tofu eggs for those who have more time for a relaxed breakfast.  Protein is a great for making you feel nice and full and both tofu and eggs are packed with protein and a range of 18 vitamins and minerals.

 

Tip #3

Mindful eating

 

Be mindful, research has shown that not paying attention to our food makes us more prone to snacking later. So put down that phone, tablet, laptop and enjoy what you are eating; How does it look, taste, smell?

 

 

Tip #4

IMG_2782Practice portion control.  Did you know crisps use to be sold in 25g bags, now it ranges from 30g to 150g (for the large sharing bags). In Briton we polish off six billion packets of crisps a year or almost 100 packets per person, so over our lifetime that’s lots of extra calories!

A recommended portion size of your favourite breakfast cereal is usually 30g.  Have you ever weighed out how much you eat.  Try this morning, you may be surprised just how much that is

Tip #5

IMG_3011If chocolate is your thing,  before you pop a piece in your mouth imagine what it smells like, think about the rich, deep chocolatey taste, how will it feel as it melts and coats your mouth.  Then pop that piece in.   Doing that simply exercise will make you eat less

 

Do you have a favourite weight loss tip that you could share?

How to successfully lose weight

How to successfully lose weight

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

400_F_32313411_SRgKYy8fq6hiYJgTNV0Ri9JQRXZcTatmLast weeks blog was about the fact that diets don’t work but you still find yourself embarking on yet another weight loss programme only to fail.

This week it’s all about how to succeed at losing weight and keeping it off

So here are my top 8 tips

 

  • Portion control – we all know that portion sizes at home, in restaurants, cafes, cinemas, supermarkets and other food outlets are getting bigger.  As are restaurant plates, coffee mugs, wine glasses etc.  So it is down to you to exert some control and utilise these tips
    • When eating out share a starter or pudding; not only will you be sharing the cost but also the calories.  burger-nachosGiven that a bowl of Nachos at a Wetherspoons has a gut busting 1,417 calories you’ll be glad you did!
    • When ordering a coffee at your favourite takeout ask for the smallest size.  The difference could add up to a 6lb weight loss over the year.  On this point I emailed Costa coffee over their apparent upselling technique of always asking the customer if they wanted medium of large and not mentioning the small size.  Their response:  we suggest the most popular sizes!!
    • imagesWhen eating at home always check the suggested portion size on the packaging of rice, pasta etc.  Incidentally it is generally 75g uncooked weight.  I usually find a mug that holds that amount perfectly and use it to portion out my carbs
    • If you are eating less then serve it on smaller plates or bowls – it will look more and your brain will be convinced you are eating the same and you may not feel so hungry
    • Click on my previous blog post for more advice about portion control
  • Eat consciously – this is a really simple technique, part of which is about eating without distraction.  As mentioned in last weeks blog if you eat in front of the TV or laptop then you may miss the signal from your stomach to your brain that you have had enough.   Being mindful of what you are doing and eating can really help you to only eat the amount you need.  Other tips are:
    • imagesEat slowly – it takes 20 minutes for the full signal to reach you brain from your stomach.  If you rush your food you are more likely to either go back for seconds or have a desert before that ‘STOP’ signal is heard

Eating slow is the way to go!

 

  • Don’t always feel compelled to finish everything on your plate.  As soon as you feel satisfied push or plate away or remove it from site
  • Learn to relax and distress -  Being stressed can trigger the release of a stress hormone called cortisol which can often result in an increased appetite.  By learning some stress relieving tips you can keep the hungry hormone at bay
    • WholegrainsEat foods that contain mood boosting hormones like serotonin.  These include wholegrain carbohydrates (but be mindful of your portion control) and Brazil nuts
    • As well as eating certain mood enhancing foods, exercise can also have the same effect by releasing endorphins.  So try and factor in some time for a walk with friends or the dog, a bike ride, an exercise class or some gardening
  • Snack sensibly – sometimes you need a bit of a calorie boost to get you through the 3 pm energy slump at work.  IMG_2218The vending machine is full of crisps and chocolate which are often high in calories, fat or sugar.  So a better alternative is to bring your own from home. The simplest is a small banana at only 90 calories it is a great low calorie option.  It is also high in fibre (to keep you feeling fuller for longer), high in potassium (to help kept sodium levels in balance) and high in tryptophan which converts into serotonin to make you feel happy.  Top a wholegrain rice cake with wholenut peanut butter and your banana and away you go
  • Stay hydrated –  by now we should all know that we need to drink plenty of fluids to imageskeep hydrated which in turn aids our concentration, stops us feeling hungry, and can stave off a headache.  Latest research suggest that tea, coffee, juices and milk are all good at replacing lost fluid.  However water is the preferred option as it doesn’t contain sugar, caffeine or calories.  Also be aware that alcohol can have a dehydrating affect on the body.
  • Have plenty of rest – sleep helps the body to process the days events and also toimages repair cells. A warm bath or milky drink before bedtime has been proven to aid a restful sleep.

 

  • Are you eating the right things for a healthy diet?– can you remember what you had for lunch yesterday or for your evening meal last night?  A way to keep track of imageswhat you are eating and therefore the calories you are consuming is to keep a record of it, or food diary.  This can be as simple or as complicated as you like.  Have a look at a downloadable version I have on my website or try an online tracking version like Nutracheck  – A great UK based App  http://www.nutrition-coach.co.uk/blog/nutracheck/
  • Burn calories through exercise – to lose 1lb of fat you need a daily calorie deficit of 500 calories, which adds up to 3,500 calories a week.  This can be achieved by imagesreducing the calories you eat or by exercising (but preferably both).  A useful tip is to buy a pedometer and check how many steps you walk a day. The suggested number is 10,000 steps, it is said this will significantly improve your health.  As a guide 1,000 steps is the equivalent of around 10 minutes of brisk walking

Please let me know how you get on