Here are some tips which have been around for ages. Some may help and others may not. We try to explain reasoning for each tip. Remember that there is no quick fix. Weight loss in almost all cases required a level of calorie deficit. This may be achieved as part of clean eating, a low carb diet, a low-fat diet or specials diets where set foodstuffs are eaten at specific times. Some diets may have (and claim that there is) a scientific element that makes them work better or faster etc., but fundamentally it is the calorie deficit that causes sustained weight loss that is not simply a reduced amount of water. The tops are in no particular order. You may try one or several tips to see what works best for you. You may be able to use some of these tips alongside other diets such as the clean eating plan, the diet that does not make you feel sluggish or many other plans.
Tip 1 – Drink a glass (250ml or 8.5 fl oz) of water before every meal.
This makes your stomach distend (stretch) further than adding food alone. When the stomach distends, there are usually signals sent to the brain saying that the stomach is full and so you should stop eating. This may help certain individuals control portion size.
Tip 2 – Eat protein with every meal.
Eating protein causes the body to feel fuller for longer. This is because the body has to digest and process the protein. Also, protein is low carbohydrate naturally and is lower in calories per portion than other food groups. Not only are protein foods lower in calories overall, they tend to be much lower in sugars too. This means that insulin levels do not spike after eating proteins as much as they would with foods containing sugar. This therefore helps to control and maintain blood sugar levels which may make you feel less hungry and have less cravings for carbohydrate (including sugar packed) types of food.
Tip 3 – Eat a high amount of fibre.
Fibre makes you feel fuller because it can act as a bulking agent in the stomach (which may lead to similar distention outcomes as water does in tip 1). Fibre also maintains a health gut transit and lets your body clear waste quicker and in a healthy way. A lot of fibre is not absorbed as calories and so even though many high fibre products may be classed as carbohydrates, they should not be considered along with the carbohydrates that should generally be minimised such as white processed bread and simple sugars.
Tip 4 – Drink some warm water with half a teaspoon of organic honey and a slice of lemon.
Firstly, do not swallow (or choke on) the lemon. This is said to kick start your day by helping to cleans the body whilst rehydrating you after the night’s sleep. Try it, it is rather nice and refreshing. If you are diabetic, or on a low carbohydrate diet, try without the honey.
Tip 5 – Do some exercise.
Safely, within your limits and only after you have confirmed that it is ok to do so with your doctor, add some exercise. Many of today’s high energy routines suggest daily workouts. We believe that daily is not necessary for the average person just looking for general health improvements. We think that intended exercise should be done 3-4 times per week, with rests in-between. If your lifestyle is quite sedentary, you may do 15 to 30 minutes gentle walk each day, but any activity that requires what you consider to be reasonable exertion, should have rest periods in-between so that your muscles can repair.