As the holiday season approaches us after a year of turmoil, so understand that the pounds of COVID will not disappear without some effort.
If your goal is to make your body stand before the holidays, it is time to work and in my plan (dietitian Susie Burrel) you can lose exactly 5kg of clothing size before the start of the annual food and beverage festivals.
While there are many diets and programs that claim to be overweight for several pounds each week, it is not a long-term plan.
For the average person who commits to an hour of exercise each week, a loss of ½ -1kg per week is expected, and there is a good chance that you will gain weight over time.
It is also important that when we eat small amounts, we focus on nutritious foods – low in protein, good carbs, healthy fats and loads of fresh fruits and vegetables to ensure that the body has the nutrients it needs even if you are eating low calories overall.
1.) Get Serious For Two Weeks
It only takes a week or two of low-calorie, nutritious meals with a focus on soups, salads and stir-fries to lose a few pounds quickly. Weight loss studies have repeatedly shown that rapid weight loss early on in any weight loss program predicts long-term adherence and ultimately successful weight loss.
Try swapping breakfast for protein or snacks instead of a substitute, have a great lunch and light lunch or fish and vegetables for a week or two and notice how much better you feel at the end of it. And for some as a baby gets older, he or she will outgrow this.
2.) Lots And Lots Of Vegetables
One of the most common reasons we eat more than we need is that we do not include enough from salads and vegetables in our daily diet. As a result our food is digested very quickly and we do not have the full amount we get when we use 3-5 cups of salad and / or vegetables we need every day.
Increase your vege diet daily by adding vegetable juice to your breakfast; enjoy a whole salad or soup with your lunch with low calories and always aim for at least 2 cups of salad or vegetables during dinner. Not only will you feel more satisfied but your digestive system will work much better and you will actually eat fewer calories as a result.
3.) Forget The Snacks
In modern life we always eat a lot of coffee, breakfast, snacks and we eat unhealthy supplements which means we are not really hungry, and we end up consuming more calories than we really need. Wh
ile it is true that regular diet helps to slow down the metabolism, if our definition of a simple diet is a piece of fruit or plain crackers we would be fine, but our diets usually amount to 300-400 calories or that of a small diet. For breakfast try a protein smoothie or shake shake with piccolo coffee.
Lunch can be a tuna or salmon salad, a slice of fruit, a few nuts. Dinner can be a bowl of minestrone soup, prawns or white fish and three cups of grilled vegetables in Extra Virgin Olive Oil.
4.) Eat The Last Meal Earlier
Another important reason many of us are in a gradual recovery cycle is that we are eating our last meal, the biggest one later in the day. We know from research on fasting that the human body responds very well to long periods of night without food, up to 16 hours without food each day.
This means that if you regularly eat your dinner at 7 or 8pm you will really benefit from eating your last meal at 6pm each night. This may mean eating your biggest meal at lunchtime and exchanging dinner with a simple salad or salad at the beginning of the day but the simple act of adding time all night without food will support weight loss without following a strict diet.
5.) Meal Or Two Off Each Week
While keeping time for a strict calorie restriction in the early stages of a weight loss program will support the initial results, the act of incorporating into your diet plan each week will also help with long-term compliance.
Celebrations, passions, social activities and family commitments can sometimes mean the need and desire to eat a certain type of calorie-free meal and / or enjoy a few alcoholic beverages. Putting this on any diet regime allows you to maintain the nutritional value needed to get results but also allows you to stay healthy.
