So many good intentions, so many failed attempts… It’s that time of year again when our thoughts turn to rectifying the bad (chocolate, alcohol, the sofa) with some good (vegetables, water, the gym), and top of our ‘to-do’ list is to drop a few pounds.
Need to know:
“When dieting it takes 72 hours for the body to use up enough glucose to start burning up the stored fat. It’s like a bank account; your energy ‘current account’ has to be totally used up before your body starts to dip into your fat ‘savings account’.”
For the easiest way to cut back without the usual dieting boredom and pain, Ian suggests ‘shaving off 50 calories or so here and there, which all adds up and it can add up-to eating 400 less calories a day.’ Which equals an impressive 2800 fewer calories a week; one pound of fat equals about 3500 calories, so with minimum effort, change or sacrifice you will lose weight
Savvy swap-overs; swapping full fat dairy for skimmed milk and yoghurt instantly cuts your daily calorie count (calorie saving; about 40%).
Swap large eggs formedium sized (calories saving: 20 per egg).Swap a Bagel for bread
(slice of white or wholemeal
calorie saving: 60).
Re-think snacking; if you can stop at a few almonds fine, if not cut out snacks and all their unnecessary calories.
Be mindful; don’t let any morsel of food slip under the radar. Half an avocado is healthy but it’s still calorie-rich (138 calories). Mentally clock every mouthful, snack and meal.
Being hungry is not a bad thing; it means you have used up your ‘fuel’ and so it’s a good time to eat. Let yourself get peckish, not starving.
Be prepared; we never go out without food and drinks for children, do the same for yourself to stop making bad food choices later on.
Focus on the fat;
one gram of fat = 9 calories,
one gram of carbs = 4.5 calories,
one gram of protein = 7 calories.
Cut back rather than cut out; Eat 10% less as cutting back minimally on helpings and it all adds up over the week. And never eat second helpings.
Healthy food can be
calorie-rich; olive oil has virtually the same calorie count as butter (for salad dressing swap olive oil for Balsamic vinegar – calorie saving per tablespoon; 105).
Nuts and seeds are good for you; it’s just the second and third helpings that aren’t (25 almonds equal about 145 calories).
Don’t start your diet in January;
it’s the month that we associate with failure. Wait until February, then you can also plan ahead as success is more down to mental retraining than just changing our eating habits.
The maximum the body can lose is about 1lb of fat a week – anything extra is mainly fluid.