It’s now summer and that means it’s a great time to get fit and healthy. It’s hot, the beaches are there to enjoy, and the best foods are in season.
But where do you start? We have 20 top tips that will help you be your best.
1. Use the red, orange and green rule
At each meal include one food that is any of these colours. By focusing on these foods, you’ll get essential nutrients and will leave less space for the bad stuff.
2. Drink plenty of water
We keep harping on about it but as you age, you simply need to drink more water. Water is essential for keeping the body hydrated and we’re actually more likely to retain “water weight” by not drinking enough of it.
3. Don’t skip breakfast
Some people swear by skipping breakfast to lose weight but starving yourself is never a good idea. Studies show if you don’t eat within an hour or so after waking up, you’ll make up for it later in the day, which is not what you want.
4. Sit up
An easy trick to feeling fuller sooner is to sit up straight when you’re eating, say Australian researchers. Sitting upright allows food to get into the lower part of your stomach which tells your brain that you’re full.
5. Dress skinny
Ditch the baggy clothes when you eat out. If you wear fitted clothes you’ll be more inclined to stop eating when your waistband tightens.
6. Avoid deals and buy-one-get-one-frees
These deals seems like a great idea but they’re designed to get you to eat more and don’t always represent great value.
7. Add some spice
Food flavoured with turmeric, cayenne pepper, mustard, chilli, ginger and garlic could rev up your metabolism, which helps you burn more fat.
8. Switch to brown foods
Go for the wholegrain versions of foods such as bread, pasta and rice to shave centimetres off your waist.
9. Get some shut eye
Don’t skimp on your sleep, as the amount you have can play a big role in your weight loss. Lack of sleep affects the levels of hormones that control your appetite, so when you’ve had a bad night’s sleep you will want to eat more
10. Use smaller plates
Instead of huge dishes, try using side plates to serve your dinner. That way your portion will be smaller but you won’t feel deprived.
11. Use a blue plate
Another option that works to trick your mind into weight loss is eating off a blue plate. Blue is a natural appetite repressor – think about, how many blue foods do you see?
12. Drink your coffee differently
Instead of having a cappuccino, drink blackmay seem like a small difference but it will save you a around 300 calories, plus more for the sugar.
13. Swap your normal cuppa for green tea
Green tea aids weight loss by speeding up the metabolic rate, so why not consider swapping your daily coffees for a hot drink filled with antioxidants?
14. Watch yourself eat
Put a mirror up on the wall next to your dining table – you’ll consume less calories and be more conscious of your goals.
15. Do it with a friend
Researchers at the University of Pittsburgh revealed a staggering 95 per cent of dieters who started slimming with a friend lost weight, compared to 76 per cent of those who did it alone… and they kept it off.
16. Don’t be afraid to make special requests
If you find it challenging to stay on track with your diet when your eating out, make special requests such as removing something from a menu item, or asking for half to-go.
17. Use the 1 in 10 rule
For every 10 grams of carbohydrate listed on the label, look for at least one gram of fibre. Why 10:1? That’s the ratio of carbohydrate to fibre in a genuine, unprocessed whole grain.
18. Boost the flavour
Adding herbs and sodium-free spice blends is an easy way to take advantage of the sensory illusion that you’re indulging in something rich without adding any fat or calories to your plate.
19. Skip the bread
Next time you want to make a sandwich, consider making a salad instead. Bread is one of the hardest things to give up but limiting your intake will make a difference. Lettuce leaves can also make a great sandwich crust.
20. Keep a food diary
Dieticians and nutritionists agree keeping a food diary works – whether it’s an app or in physical form. Write down your daily calorie intake… and be honest! If you really want to see what you’re eating, record everything on a typical day. Seeing everything written down can identify where the extra calories are coming from and help you to make the necessary changes to your diet.
Tell us, do you have any other weight loss tips you follow?