We all enjoy a little overindulgence from time to time. But don’t stress about those extra inches; with a few simple tips and tricks they’ll be gone before you know it.
Clinical Nutritionist Suzie Sawyer shares her top three nutrition rules for getting lean in 2017.
CUT THE GRAZING
Some diets advocate eating little and often. However, while losing inches is not about starving yourself, your body likes definite gaps between meals – it doesn’t need constant filling-up. If you’re frequently grazing, you are continually producing insulin, which eventually causes the body to store fat which is not ideal.
You should try to have three definite, satisfying meals throughout the day and avoid snacking as much as possible. By eating well-balanced, nutritious meals this should mean you feel less inclined to snack in between: make sure to include some protein at every meal – think eggs, turkey, chicken, beans, tofu, or live and soya yoghurts.
Protein helps you to feel more satisfied as well as helping to keep energy levels up throughout the day. But if you really can’t resist, try grazing on a handful of nuts, hummus with carrot sticks, cold chicken with an oatcake – it’s still all about protein even between meals.
BREAKFAST LIKE A KING
Without question, breakfast is the most important meal of the day; your blood sugar levels are low in the mornings, and if you don’t eat breakfast you’ll be ravenous by midday, which increases your risk of making the wrong food choices. New research has found that if you eat breakfast, it actually helps you to better metabolise food eaten later in the day; this means less food will be stored as fat, so skipping breakfast to try to avoid calories really doesn’t work.
The best breakfasts to have all include protein: eggs cooked however you like are a great start to the day, or baked beans on wholemeal toast is also a winner. Smoked salmon and kippers are not to everyone’s taste, but will give you a great protein boost.
EAT MINDFULLY
Spend time thinking about what you’re eating at the time you’re eating it. Savour all the tastes and textures. This can really help with weight loss. By eating mindfully you will automatically eat more slowly, which in turn, causes less of an insulin spike, meaning less fat is stored.
Once you get into the habit of thoroughly chewing your food, enjoying it, really thinking about it, you’ll also eat less. The hormonal reaction that kicks in to signal that you’re full works much better when you’ve eaten a meal slowly, so it’s a win-win situation!
And of course, turn off the TV and any electronic devices during meal times: concentrate on each meal, savour the food and enjoy the company of those around you.
