Maybe those New Years Resolutions seem like a distant memory, but the spring is here and many people are looking ahead to the warmer months and thoughts of squeezing in to those Speedos or bikinis. Now is the time to re-examine your diet with a view to get fit for the summer.
Human nature means that we are always looking for a quick fix, but when it comes to losing weight, slow and controlled improvements are the healthiest and most effective way to make a difference to your long term health and wellbeing. What you eat has a major impact on what you look like, the old adage goes “You are what you eat” and this is as true today as it was before the times of processed meals, cheap alcohol deals and a takeaway on every corner. Not a week goes by without hearing about the latest celebrity diet or quick fix slimming product. The truth is that if you want to live a healthier life, there are some simple changes that can make all the difference.
Some of these tips may seem obvious, but you need to ask yourself how much you value your health and whether you actually put any of these in to practice to the extent that is required to make a difference.
1. Cut down on ‘white’ carbohydrates
White carbohydrates such as sugar, white pasta, white bread and white rice are known as simple carbohydrates. What this means is that eating them causes an insulin spike in your blood stream, giving you a sudden boost of energy followed by a lull, like many people experience mid-afternoon. This means that you don’t feel as full for as long and can find yourself snacking to top up your blood sugar levels. Combined with the often higher calorie content of simple carbohydrates this can have a significant impact on the amount of calories you consume in a day. Replace simple (white) carbohydrates with complex carbohydrates such as wholemeal and wholegrain pasta and bread, brown rice, fresh vegetables and legumes and pulses such as lentils, chickpeas and kidney beans (these also contribute to that all important 5-a-day fruit and vegetable intake).
2. Reduce your alcohol intake
Alcohol can make your body store fat around your midriff. Apart from the cost savings of cutting back on the booze, your body with thank you. Alcohol is a poison that should be enjoyed in moderation. There is nothing wrong with having a good time, but you have to prioritise what is most important, you health or drinking a lot.
3. Avoid the low-fat trap
When looking to lose weight, many people head for the low-fat products on the shelves of their local supermarket. Always check the label, as often these low-fat options contain more calories. What many people don’t realise is that fats are actually an excellent energy source and required for healthy body functioning. Certain fats, known as essential fatty acids (EFAs), actually promote weight loss. EFAs sources include nuts, avocados and olive oil. The fats to watch out for are saturated and trans fats, but cutting out fat altogether means you will be missing out on a key component of a healthy balanced diet.
4. Eat a little often, rather than a lot sometimes
A great way to stimulate your metabolism, which is an important part of efficient use of the food you eat, is to eat a small amount of food often rather than take the 3 square meals a day view of mealtimes. This means eating something every 2-3 hours so that your metabolism is constantly working. This delivers a steady supply of energy throughout the day. The larger the gaps between your meals the more likely you are to reach for those often unhealthy snack foods between meals which increase your overall calorie intake. Aim of 6-7 small meals a day, and don’t skip breakfast as this is the best way to kick-start your metabolism for the day. Studies have shown that people who eat breakfast have a healthy body weight than those who skip it, thinking that it is a good way to reduce food intake for weight loss.
5. Plan your meals
A great tip that is often overlooked in diet programmes is emphasising the importance of planning your meals. If you are serious about healthy eating, planning meals means that you are in full control of your food intake and don’t find yourself with nothing in the fridge and reaching for a takeaway menu. Planning your meals and shopping accordingly will also make it easier for you to stick to a food budget with fewer stressful and time consuming trips to the shops.
BONUS TIP: Introducing the cheat day
Life’s too short not to enjoy it, so once a week allow yourself a cheat day where you reward yourself for eating well by eating whatever you want. A cheat day takes a tremendous amount of self control to make sure that for the rest of the week you are eating healthily (following our 5 tips for starter) and not allowing your cheat day to turn into a cheat weekend or beyond.
If you want to make a positive change to your body and health, then by following these simple tips you will be taking a huge leap in the right direction. Go for it!
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