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Thursday, 10 September 2015

Lose Weight For Christmas

Whether you have a little weight to lose or a lot, or a lot it's best not to
reduce your calorie intake to less than 1200 calories a day. This level of
intake will help you shed around a couple of pounds a week (a bit more at
first) so you should be around half a stone trimmer by Christmas.
Importantly it won't hamper your weight loss effort by sending your body
into starvation mode.

The food choices you then make to obtain these 1,200 calories is the crucial
factor in how hungry or otherwise you will feel. To beat hunger pangs
completely, try these fail-safe tips:

1Make two thirds of your diet plant-based. Pasta, rice, beans, bread and
fruits and vegetables give maximum fill for minimal calories, and making
them the main rather than secondary part of your meal means you'll always
have plenty to eat.

2Choose high fibre options wherever possible. Fibre doesn't contain any
calories, so it fills without being fattening. It also slows down stomach
emptying so that you feel full for longer. And because you have to chew high
fibre foods so well it forces you to eat them more slowly.

3 Eat high water foods. Water is the ultimate low calorie, high volume food,
so liquid meals such as soups and stews can be particularly satisfying, and
kinder to your waistline. Another trick is to drink a glass of water before
a meal to trick the stomach's stretch receptors into sending 'I'm full'
messages to the brain.

4Don't skimp on low fat sources of protein, such as fish, grilled chicken
and lean meat. Lean protein has an effective blunting effect on your
appetite, and can make you feel full for longer.

5Cut the fat. Apart from the obvious reason - that it has more than twice
the calories than the same weight of protein or starch - fat is also the
least filling food component of all.

If you follow these rules, you'll be able to eat really well (for example
cereal and fruit for breakfast, soup, bread and yoghurt for lunch and a
large veggie curry and rice followed by fruit fool for evening meal) and
still not go over 1200 calories.

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