5 Tried and tested formula for lose weight
We read all the new diet books and talk to their authors all the time, but also live normal lives with the odd treat thrown in!
Here’s the well-researched, tried- and-tested formula that works for us – aged from 20s to 40s, with different body shapes and sizes.
1- Base your meals around protein, vegetables and good fats. If you’re having a hungry day – maybe you’ve done exercise or you’re just famished – have a bigger portion or add a small amount of lentils, chickpeas or quinoa or a carb-dense vegetable, such as squash.
2- Don’t go hungry. You’ll be miserable and you’ll binge.
Snack wisely – they can be nutritious (nuts, oatcakes) if you’re hungry, or sweet (dark chocolate rice cake) if that’s what you’re craving.
3- Cook from scratch – you can control portion sizes, sugar and salt. We all have busy jobs and some of us have kids. What we mostly eat is as quick to make as bunging a ready meal in the microwave (sometimes quicker), and a lot more filling and tasty.
4- Don’t ban sugar, but do see it as your treat. That includes fruit, especially dried – use it to boost porridge or as dessert, when it won’t trigger a blood sugar spike. Be balanced – we’ll have a slice of office cake if it’s someone’s birthday, but we don’t have an office biscuit tin.
5- Build exercise it into your day.
‘Fasted exercise’ works for us: we cycle, run or walk into work most days before having breakfast at our desks. While diet has a bigger effect on weight than exercise, being active will keep your metabolism ticking over faster, so you’ll be burning up the calories you eat more effectively.