Win the Weight Loss
War and Beat Cellulite!
Tweak your diet to reduce cellulite and melt away those last
pounds
Eating right and exercising regularly is a sure-fire way to
lose weight, but when the scales suddenly stop budging for no apparent reason,
it can be as frustrating as it is de-motivating. To help stay committed to your
goals, you’ll need to find out exactly what’s standing in between you and your
dream body. Below we’ve listed the common diet blunders that could be stalling
your slimming efforts and some smart ways to get back on track – and stay
there!
1 Your diet lacks protein
Upping your protein is the first rule of successful
slimming. The amino acids that make up protein all have a specific role in
helping to supercharge weight loss and keep you feeling satiated. ‘These amino
acids are needed to keep your metabolism up, to boost your energy levels and to
produce the happy hormone that can stop you craving comfort foods,’ explains
nutritionist Cassandra Burns (nutricentre.com). The richest sources of protein
are lean meat, fish and eggs, followed by cheese and yoghurt. ‘You can also
include plant foods, nuts and seeds, beans, chickpeas and lentils in your diet.
They are high in vitamins and minerals, but bear in mind they do contain less
protein than animal foods,’ says Cassandra.
2 You’re not imaginative
Achieving a healthy, happy weight for the future is all
about experimenting with good food so that your taste buds don’t get bored. So
get creative! How about making your own vegetable crisps? Toss some carrot
ribbons and kale in coconut oil and bake them in the oven – et voilà! Or what
about some healthy sweet treats like quinoa crispy cupcakes when you’re lusting
after chocolate? This healthy take on traditional rice crispy cakes can be
whipped up in seconds. All you need is puffed quinoa, melted raw chocolate, a
drizzle of honey and a couple of tablespoons of coconut oil. Mix all the
ingredients and divide into cupcake cases, placing in the fridge until set. The
options for healthy recipes made from minimal ingredients are endless!
3 You miss meals
Eat up and you’re more likely to shed the excess pounds. A
2013 study published in the /International Journal of Obesity/ found that
following a pattern of regular eating helps to maintain a healthy BMI. ‘Try to
eat three meals and two healthy snacks a day. You will not only eat less at
mealtimes, but also speed up your metabolism. Go for tasty and nutritional
options – for example, nuts, oatcakes with guacamole or carrots with houmous,’
advises Cassandra.
4 You drink too much coffee
Good-quality coffee is a source of disease-fighting
antioxidants, but too much of a good thing can be a real diet wrecker. Caffeine
creates a rollercoaster of blood sugar highs and lows, aggravating sweet
cravings for a quick energy lift. So instead of your usual morning cappuccino,
opt for a cup of green tea. While the average coffee clocks up 150mg of
caffeine, green tea contains around 25mg and still provides an fast energy
jump-start. ‘Green tea is also packed with antioxidants, which are great for
your skin and also increase your metabolism and fat burning,’ says nutritionist
Cassandra.
5 You’re a salad fiend
Nibbling on a salad for lunch is a great way to work towards
your five-a-day goal, but if you’re eating those lettuce leaves to scale back
on calories, you could actually be counteracting your weight-loss goals. If you
don’t provide your body with adequate calories, it will automatically think
it’s in starvation mode, which will make your metabolism slow down in order to
help your body hold onto fat. So don’t be too strict with your diet – make sure your meals and snacks add up to
around 1,200 calories a day. This will keep your body’s fat-burning furnace
firing on all cylinders. Bear in mind you don’t have to be good all the time,
too! Allow yourself one splurge a week. Tucking into a cheat meal will actually
help to speed up your metabolism and give you the motivation to stick to your
healthy diet the rest of the time.
6 You’re a night owl
If you don’t snooze, you’ll definitely lose in the weight
loss game. The University of Chicago’s Sleep, Metabolism and Health Center
found that when we don’t get enough sleep we consume around 300 extra calories
compared with when we do. We are also way more likely to make poor food choices
and give into food cravings. Aim to get around eight hours of rest daily, going
to bed and rising at the same time every day to help regulate your body clock
and keep the scales steady.
7 You don’t drink enough
While coffee, cola, wine and fruit juice are all out if
you’re looking to dramatically up the weight-loss stakes, water, vegetable
juice and herbal teas should form a key part of your diet. Water helps to
nourish your cells so they function efficiently – and if you pop a few ice
cubes in a glass of water it’ll help speed up your metabolic rate, too. Cool
water encourages your body to burn extra calories as it warms it up to body
temperature. Vegetable juices are also a great way to fill up on low-calorie, nutrient-dense
foods and work towards your five-a-day, while herbal teas like liquorice and
chamomile and honey can really help to curb a sweet tooth. Boost your daily
water intake wherever you are with Contigo’s Grace Autoseal Water Bottle,
£17.94, amazon.co.uk.
8 You’re scared of the F word
If you’re trying to lose fat, believe it or not, you’ll need
to /eat/ fat. Good fats, such as omega-3, actually help your body to burn fat.
‘Omega-3 helps your body respond better to a hormone called leptin. Leptin
tells your brain to suppress your appetite, as well as increases your
metabolism. This hormone also causes your body to burn fat for energy; however,
if your body isn’t responding to leptin correctly then the reverse happens –
you’ll be hungrier and you’ll store more fat,’ explains Cassandra. Omega-3 will
give your metabolism a boost when you feel like you’ve stopped losing weight.
Oily fish, such as salmon, sardines and mackerel, is an excellent source of
omega-3, but if you’re not a fan of fish, include a supplement in your diet
instead. Try Omega 3 by Quest Vitamins, £5.99, questexcellence.com
9 You’re eating too many carbs
Complex carbs are an important part of a balanced diet, but
piling your plate with brown rice, wholemeal pasta and wholegrain bread is an
undoubtable formula for weight gain. Make sure that healthy carbs form no more
than a quarter of your meal and cut your consumption down with a few simple
swaps. Trade in plain flour for ground almonds in baked goods, load up on leafy
greens instead of overdoing it on the brown rice and substitute sandwiches for
little gem lettuce hearts stuffed with your favourite healthy sandwich filling.
10 You go back to your old ways
It sounds simple, but if you want to keep the weight off,
you’ll need to change your lifestyle for good. If you go back to your old
eating habits, weight gain is inevitable. Following a balanced diet with an
occasional treat will help you to reach your goals faster.
BOXOUT
3 ways to lighten the load
Arm yourself with these quick-fix tips to blast away the
excess pounds
1 Make healthy mash
Switch regular potatoes for low-GI sweet potatoes. And add
rich creaminess with a spoon of crème fraîche instead of cream and butter.
Delicious!
2 Reduce your wine intake
Don’t want to cut out wine completely? Drink out of a
champagne flute instead of a large wine glass and you’ll automatically consume
less.
3 Avoid sugary fruit juice
Sidestep that carton of OJ and sweeten up a glass of water
with a squeeze of fresh orange to scale back on sugar. Try adding in a slice of
lemon for a liver jump-start.
4 Sauté veggies the healthy way
Steam your veggies, then place in a frying pan and coat in a
teaspoon of coconut oil to finish off. This will cut down on the amount of oil
you use in cooking.
5 Bake with xylitol
Use the natural sweetener xylitol in baked goods instead of
sugar. This will help you avoid blood sugar highs and lows, but will still give
you a sugary hit.
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