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Tired of dropping weight, only to pile it back on again? Read our weight loss tips for advice on how to shed those pounds once and for all.
Figuring out how to lose weight (opens in new tab) isn’t always easy. But even once the weight is off, it often feels impossible to maintain.
Whether you've managed to lose a stone (opens in new tab), or just a few pounds - only 20 per cent of dieters keep the weight off. Around 80 per cent gaining most, all or more of it back again.
‘The trouble with diets that work fast (opens in new tab) is they have a start and an end point,’ says celebrity trainer James Duigan, who works with models Rosie Huntington-Whiteley and Elle Macpherson.
‘Once you’ve lost the weight it’s tempting to go back to old habits, which will pile it back on,’ added James.
These weight loss tips from James will help you retrain your taste buds and your metabolism so that you can maintain the weight that you have tried so hard to get to.
1. Don’t use the word ‘diet’
‘Change the way you think about food,’ says James. ‘Eat better food the majority of the time and it’ll make you look and feel amazing.
‘The best diets are the ones you can stay on. So don’t follow ones that cut out food groups or insist on counting calories.
‘Instead, get into the habit of eating wholesome foods like lean protein, leafy greens and other vegetables, fruits, nuts and seeds.’
2. Cheat days are okay
‘If you try to be 100 per cent good 100 per cent of time you’ll fail,’ warns James.
‘Allow yourself the odd cheat meal once or twice a week and you’re more likely to be good the rest of the time.’
Definitely one of the weight loss tips we can get on board with...
3. Lose weight slowly
Any extreme diet (opens in new tab) that involves quick weight loss will result in the pounds quickly returning.
‘Don’t be tempted by juice diets or fasts,’ says James. ‘You’ll lose weight initially, but this isn’t ever sustainable.
‘Slow and steady is the key. Do this and studies show you’re much more likely to keep the weight off.
‘You’ll also be losing fat, not just water or muscle,’ adds James.
Aim to lose one or two pounds a week. You may lose more at first, but it should slow down after that.
4. Go for the high fat diet (opens in new tab)
‘Many people cut out fat when dieting, but this is a mistake,’ warns James. ‘A low-fat diet makes you crave sugar and leaves you tired, irritable and lacking in concentration.
‘We need healthy fats in our diet to keep us alert, energised and slim. Studies show that good fats help our body burn fat more efficiently.’
So regularly tuck into avocados, nuts, seeds, oils and plenty of oily fish.
5. Avoid sugar
‘Sugar converts to fat in the body quicker than fat,’ says James.
‘Many dieters who are wondering how to quit sugar (opens in new tab) rely on fat-free sweets, diet drinks and low-fat yogurts. These are bursting with sugar, which leaches vitamins and minerals from your body, leaving you feeling tired and craving more sugar.’
Cut it out and eat more eggs, wholegrains, asparagus and nuts – all good sources of chromium that reduces cravings.
Fancy something sweet? ‘Try full-fat Greek-style yogurt with a handful of berries,’ advises James.
Need some more guidance on weight loss tips and what to eat? Try out James’s seven-day healthy eating plan to start you off on the right track and get you into the habit of eating well without dieting.
Seven-day healthy eating plan
Healthy eating plan: Day one
Breakfast: Scrambled egg, smoked salmon and a cup of spinach
Lunch: A grilled chicken breast (opens in new tab) with a salad of mixed leaves, red peppers, green beans, broccoli, dash of olive oil/lemon juice
Snack: 4-6 almonds
Dinner: 100g beef fillet with steamed broccoli and spinach and 1⁄4 of an avocado
Snack: A few handfuls of cashew nuts
Healthy eating plan: Day two
Breakfast: 100g smoked salmon with chopped cucumber
Lunch: 100g sliced turkey breast, chopped tomato, cucumber, spinach leaves, 1⁄4 of an avocado, olive oil
Snack: 75g chicken breast with mixed raw vegetables
Dinner: A grilled cod fillet (opens in new tab) served with steamed green beans
Snack: Pumpkin seeds
Healthy eating plan: Day three
Breakfast: Some green beans with 1⁄4 avocado and 100g of sliced chicken
Lunch: A 2-egg omelette (opens in new tab) made with spinach and a slice of turkey, with a small green salad
Snack: 50g chicken breast, lightly fried
Dinner: Grilled lamb chops (opens in new tab) with steamed spinach, broccoli and red peppers
Snack: 5 Brazil nuts
Healthy eating plan: Day four
Breakfast: 100g turkey with grilled mixed vegetables
Lunch: A mackerel (opens in new tab) salad including tomato, baby spinach and green beans, drizzled with olive oil
Snack: 50g chicken and a small handful of almonds
Dinner: A chicken breast with steamed courgettes
Snack: Chopped veg, dollop of hummus (opens in new tab)
Healthy eating plan: Day five
Breakfast: 2 boiled eggs (opens in new tab) with red peppers and a 1⁄4 avocado
Lunch: Pan-fried prawns (100g) with sautéed vegetables
Snack: 100g turkey with two oatcakes
Dinner: 1 chicken breast stir-fried with vegetables
Snack: 50g chicken and a small handful of sunflower seeds
Healthy eating plan: Day six
Breakfast: Scrambled eggs (opens in new tab) with spinach and a slice of turkey
Lunch: 1 beef burger (no bun) with pan- fried mushrooms, onions and grilled tomato, side salad
Snack: Chopped veg with hummus
Dinner: Baked salmon fillet (opens in new tab) (add dill, garlic and paprika, wrap in foil) steamed broccoli and cauliflower
Snack: 5 Brazil nuts
Healthy eating plan: Day seven
Breakfast: 50g of smoked salmon with a wedge of lemon and a poached egg
Lunch: 100g roast chicken with a large mixed salad
Snack: 50g sliced turkey with two thick slices of avocado
Dinner: 100g rump steak (opens in new tab) with peppers, green beans and broccoli
Snack: 4-6 Almonds
The article was originally published in Woman's Own
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