If you have gained weight over the holidays, you are not alone. The British Nutrition Foundation say that studies show, on average, people gain around 5 lbs (2 kg) in the four-week Christmas period, because we tend to increase our calorie intake by about 500 kcal per day. This may sound a lot, but it is approximately the equivalent of a few handfuls of crisps, a mini sausage roll and a couple of glasses of wine.
There are no wonder diets or foods that lead to instant weight loss. So forget food-combining diets, which say that you can lose weight by avoiding eating carbohydrates and proteins together in the same meal, as there is no scientific evidence to back up this theory, or any other miracle cure that you read about in newspapers and magazines. If you think you may have a food allergy or intolerance go to see your GP. Cutting food groups out of your diet can mean you are depriving your body of essential nutrients and vitamins.
To shed the extra pounds you need to burn more calories than you take in. By making a few simple changes to your eating habits and lifestyle you will keep your weight steady and avoid regaining any lost weight and it will also be good for your long-term health.
Avoid foods that are high in fat. Switch to skimmed milk in your coffee or tea, opt for wholemeal bread and pasta and choose wholegrain cereals.
Avoid foods that are high in fat. Switch to skimmed milk in your coffee or tea, opt for wholemeal bread and pasta and choose wholegrain cereals.
Don’t skip breakfast. Try porridge which has a low GI (Glycaemic Index), meaning that sugars will be released more slowly into the bloodstream, providing you with a steady amount of energy. Snack on healthy foods such as fruit, vegetables, low-fat yogurt, crispbreads or rice cakes. Nuts are good for you as they provide protein, vitamins and essential fatty acids, but avoid eating too many as they are high in fat and calories.
Claire Williamson, a nutrition scientist for the British Nutrition Foundation advocates keeping the "energy density" of your diet low. “This means having lots of water-rich foods such as fruit and vegetables, soups and stews,” she says. “You can eat satisfying portions of food without piling on the pounds. Aim to fill half of your dinner or lunch plate with vegetables.” Soup is a good option, especially if you are eating out, but beware of soups made with cream or a lot of salt.
Good hydration is essential. “You should try to drink at least 6-8 glasses of non-alcoholic fluids per day. Water is a great choice, but other fluids such as tea, coffee, fruit juices and soft drinks also count towards your fluid intake,” says Claire. “It’s best to avoid getting calories from drinks if you are trying to lose weight, so avoid sugary or alcoholic drinks.”
Exercise is important. It is all too tempting to spend dark, cold winter days sitting in front of the television and heading for the chocolate tin. Claire’s advice is to potter about, do a bit of cleaning, chat to friends. “Standing up and moving about will mean you are burning about twice as many calories as you would be sitting down!” she says. Better still go for a bike ride or 30-minute walk. Even a brisk walk round a shopping mall can burn a few extra calories.
By Daralyn Danns
