Weight loss: Don’t shop hungry and 10 other tips for shedding the pounds
JANUARY and fad diets come hand in hand - with social media currently full of "quick fixes" that promise to help you lose Christmas weight in days.
However, these fad diets can be unsustainable and quite frankly impossible to fit into your daily routine.
Don't fret though - as there are some simple ways you can shed the pounds which are tried and trusted.
Here, we take you through some easy lifestyle changes you can make that will help you blitz belly fat and get in shape in 2020.
And to make it even better, these tips don't involve gruelling dieting or an expensive gym membership...
1. Don't shop hungry
If you shop when you're hungry you're more likely to buy a tasty snack or treat to curb your cravings.
In fact US health researchers found that hungry shoppers do in fact "buy more calories".
Scientists from Cornell University carried out an experiment and found people who fasted for five hours before shopping tended to buy higher-calorie food than when full.
Prof Brian Walsink, who led the study, claimed that doing your weekly food shop on an empty stomach - perhaps late afternoon rather than early afternoon - can have a big impact on healthy eating.
"One decision to shop hungry pretty much messes you up for the rest of the week," he said.
"Any time you go shopping, make sure you grab an apple to eat on the way."
2. Get familiar with portion sizes
Most of us are so busy concentrating on what we stick in our mouths that we don't consider how much we're really chowing down on.
While you can generally eat endless amounts of dark leafy greens, eating slightly too much chicken or potato regularly can lead to weight gain.
Which is why the British Nutrition Foundation (BNF) has come up with a helpful portion guide.
For example, when it comes to carbs, they suggest two handfuls of pasta shapes or rice and a bunch of spaghetti the size of a £1 coin - measured using your finger and thumb.
And the amount of cooked pasta or rice that would fit in two hands cupped together.
The BNF also says a grilled chicken breast should be about half the size of your hand and you should only have one tablespoon of peanut butter, about three teaspoons of soft cheese and a piece of cheddar cheese about the size of two thumbs together.
3. Take the stairs
We're all guilty of standing on the escalators or heading to the elevator instead of taking the stairs.
However, taking the stairs can actually help you maximise your weight loss result.
This is because you could burn as much as 195 extra calories a day just by taking the stairs.
On average, for every step you climb, you burn about 0.17 calories or roughly a calorie and a half for every 10 upward steps.
On the other hand, going down burns about 0.05 calories, or 1 calorie for every 20 steps down.
Stair climbing doesn’t require any extra time, equipment or even a change of clothes - and most of all it’s free.
It is accessible to almost everyone and it can be easily integrated into your daily routine - so there's no reason to avoid it.
4. Clean out your cupboards
One way to make sure you're not gorging on unhealthy snacks and treats is to make sure they're not in your cupboard at all.
Even if you have super strong willpower, it can be almost impossible to avoid eating the food you know you shouldn't when they're just an open cupboard door away.
Healthy snack options
We've put together a list of healthy treats under 150 calories below which we would suggest having as a healthy snack. They're all under 150 calories.
- Hippeas - With only 130 calories per serving, 3 grams of fibre and 4 grams of protein - the organic chickpea puffs have great nutritional value.
- Two-finger KitKat - Have a break, have a KitKat - and one that contains just 106 calories.
- Ape Coconut Puffs - Ape snacks are pressure-puffed rather than fried, with a bag of their coconut puffs coming in at just 92 calories.
- Marmite on toast - Whether you love it or hate it, marmite is considered one of the healthiest things you can spread on your toast.
- Propercorn - This tasty popcorn has under 100 calories per 20g sachet and are filled with iron, fibre and antioxidents.
- Eat Real Lentil Chips - Coming in at just 130 calories, lentil chips are a guilt-free, moreish snack.
- Three Jaffa Cakes - As well as giving you a much-needed energy boost, Jaffa Cakes are one of the healthier snacks as one contains just 46 calories.
- Pom-Bears - Pom-Bears contain no artificial flavourings, colours or preservatives and are under 100 calories per pack.
Use your weight loss goals as a reason for having a spring clean and fill your drawers with healthier snacks.
Helen Bond, Registered Dietitian, suggests swapping crisps and chocolate for popcorn, peanut butter on toast or a small handful of unsalted nuts or seeds.
5. Drink more water
It may seem a bit contradictory, but one of the best ways to lose water weight is to actually drink more water.
That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.
Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.
Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated.
You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.
When it's dark yellow or amber then you need to be drinking more water.
6. Take pics of your progress
By taking photos of your progress you'll be more motivated to stick to your weight loss journey.
Get your belly out and legs out in your photos if you want those areas to change and after a few weeks comparing you will be surprised what you can see.
To get results and to stay motivated you must see changes
Harry Thomas, PT at No1 Fitness
Clothes are also a great way to see change as well as circumference measurements and body fat machines if you have access to one at a gym.
7. Record what you eat
Tracking the food your eating is key when it comes to blitzing body fat.
A 2019 study even revealed that people who tracked their food daily using a fitness app lost the most weight compared to those who used the app less diligently.
There are plenty of free apps you can download including MyFitnessPal, which calculates your daily calorie intake and allows you to log what you eat throughout the day from a nutrition database of over six million different foods.
It will also help you understand how the portions of food you eat each day stack up in comparison to one another.
8. Treat yourself
Allowing yourself to have a little treat every now and again will help you stick to your diet.
As top dietitian Susie Burrell said: "Diets often fail because we are lured by our favourite sweet treat, glass of wine or fail to factor in eating out as part of our regular dietary regime.
When you have a treat you are less likely to experience the feelings of deprivation
Susie Burrell
"When we factor these foods into our regular meal plan, in controlled volumes, you are less likely to experience the feelings of deprivation that can be associated with stricter diets and more likely to be able to stick to your healthy eating plan the rest of the time.
"This translates into enjoying a meal out regularly, factoring in a portion controlled sweet treat after dinner, or giving yourself permission to enjoy a glass or two of wine a couple of nights each week depending on your preferred style of indulgence."
9. Make your own meals
Preparing your own food rather than buying it will help you cut down on your calorie intake - and ultimately lose weight.
This is because if you buy a meal away from home – a café lunch, takeaway sandwich or a Deliveroo it is likely you will be consuming at least one/three more calories and fat than the equivalent meal you would prepare for yourself at home.
Dietitian Susie Burrell said: "When it comes to weight control, making your own meals means you are more in control of your calorie intake.
"This means packing more lunches, ordering less dinners at home and eating breakfast at home rather than indulging in a café treat more than occasionally as a general strategy that supports weight control."
10. Try HIIT
A recent study revealed that short spurts of intense exercise are better for weight loss and burns more fat than workouts that takes double the time
Researchers found that 23 minutes of high intensity interval training was more effective than 41 minutes of a conventional workout.
It led to 29 per cent more weight loss than traditional gym sessions.
Steven Ward, CEO of fitness industry body UK active, said: “These figures show the positive impacts of interval training on reducing weight and, with Britain battling a grave obesity crisis, this research should be welcomed.”
Typically, HIIT involves 30 seconds of intense effort, such as sprinting, cycling or doing burpees, followed by short recovery periods.