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Follow Impromy dietitian KATIA PAPAS’ tips to shed stubborn Christmas kilos

It’s no secret we all tend to indulge during the silly season – and often afterwards, too. But if you’re thinking of shelving weight loss into your too-hard basket, stop right there! Impromy’s program development dietitian Katia Papas (inset) – who has helped many Aussie women transform via the health program – offers simple-tofollow tips that’ll see you slim down in no time. Sign us up!

What to eat

“High protein meals will keep you full and minimise muscle loss,” says Katia. Aim to include protein with every meal in the form of whole foods or meal replacements. Main meals should include 200g of a protein source, including lean meats, chicken, fish, eggs and legumes.

Loads of non-starchy vegies are also great! “These are high in fibre, helping you feel fuller for longer and maintain good gut health, while also being low in calories,” she adds. “Aim for at least two cups or more with your main meal, and snack on these during the day if hunger strikes.”

As for snacks? “Too much of anything is never good – it’s all about portion control,” Katia explains. “When choosing snacks, aim for 120 calories or less. This could include 200g low-fat yoghurt, 1 punnet of strawberries or 15 small rice crackers.”

What to drink

Water of course! se! “Keep hydrated. ed. Our bodies need ed water to function ion at their best,” says Katia. “If you’re not fully y hydrated, that message from your body can n often be mistaken aken for hunger.”

The next time you’re feeling peckish, “have a big glass of water and wait 15 mins,” advises Katia. “If you’re still hungry after this, then grab your snacks… but you might just find you weren’t hungry at all,” she says. “Avoid energy dense drinks like soft drink and alcohol, and bear in mind the milk in your tea and coffee will count towards your snack allowance.”

How to move ove

“Doing any physical sical activity is better than doing oing none. Try to complete mplete regular exercise on most days, aiming for at least ast 2.5-5 2 hours per week. w Even just a 30 minute walk to and a from work can boost your y metabolism and help you lose l weight. If you can, do muscle m strengthening activities two t days each week.”

What to avoid

◆ Don’t starve yourself! Eating t too little can put your body into “starvation mode” causing your b body to break down muscle instead of fat. Plus, you’re more likely to binge eat the wrong foods when you can no longer manage the hunger pains. ◆ Don’t do it all on your own. Research shows that Impromy members who have weekly consultations achieve their results 40 per cent faster than members who visit less frequently. ◆ Don’t become disheartened if you don’t shed any weight from one day to the next. Your weight can fluctu fluctuate up and down 1.5kg on any one day, so don’t let it get you down.