No-strain ways to shift the ex­tra ki­los

Post - - Lifestyle -

SOUTH African life­style and well­ness ex­pert, Lisa Raleigh, shares her tips to help shed the ex­tra ki­los.

1. EX­TRA VEG­GIES: If this is the one change you make to your diet, it may be all you need to do.

Our veg­gie quota of roughly four to five help­ings is al­most never met.

Fo­cus­ing less on what to take out of your diet and more on reach­ing this quota is one of the most suc­cess­ful strate­gies for weight-loss.

You’ll be sur­prised how lit­tle space is left in your stom­ach af­ter you’ve in­cluded all the veg­gies we need in a day!

Make sure veg­gies are al­ways the first thing you eat off your plate and the first thing you serve more of if you’re headed for sec­onds.

This is a healthy ap­proach that fo­cuses on in­creas­ing nu­tri­tional qual­ity in your diet, rather than de­pri­va­tion.

2. SMART CARBS: Re­fined carbs and added sugar sneak their way into so many of our daily meals.

A con­scious ef­fort to limit th­ese and rather take in a healthy bal­ance of com­plex, low GI whole carbs – think starchy veg­eta­bles, brown rice and oats – will re­move a lot of the dead weight in your diet that typ­i­cally ends up be­ing stored as fat.

3. POR­TION CON­TROL: Man­ag­ing your por­tion sizes goes a long way to­wards man­ag­ing your weight.

Say­ing no to un­nec­es­sary sec­onds, know­ing what a sen­si­ble serv­ing of food looks like and eat­ing slowly will all help you stay in con­trol of your calo­ries.

Have a glass of wa­ter 10 min­utes be­fore every meal, fo­cus on eat­ing qual­ity in­gre­di­ents ver­sus empty-caloric foods and opt for a bal­ance of pro­tein, fat and com­plex carbs to keep you fuller for longer.

Meal prepa­ra­tion is key in de­ter­min­ing what lands on your plate, so plan your meals ahead of time and prepare them your­self where pos­si­ble.

Wa­ter is the only form of hy­dra­tion we need, yet we of­ten drink thou­sands of calo­ries in liq­uid forms. S m o o t h i e s , while de­li­cious and nu­tri­tious, are also easy ve­hi­cles for calo­rie over­load – so pay at­ten­tion to what

goes into them. If you wouldn’t eat the in­gre­di­ents in one sit­ting, they prob­a­bly shouldn’t go into your smoothie.

4. IDEN­TI­FY­ING EX­CESS: Iden­ti­fy­ing the big­gest con­trib­u­tors to your weight-gain is a must and they are usu­ally the things we do re­peat­edly or in ex­cess.

Do you have mul­ti­ple cups of tea a day with a few sug­ars each time? Are you get­ting dra­mat­i­cally less than the weekly rec­om­mended min­utes of ex­er­cise? Does every week­end in­clude a big night out with mul­ti­ple al­co­holic drinks? Are you eat­ing some­thing sweet af­ter din­ner every evening?

Th­ese habits are go­ing to dif­fer size­ably amongst in­di­vid­u­als, but it is th­ese per­sonal habits that have the most im­pact on re­sults.

Spend some time iden­ti­fy­ing the few rou­tine things you be­lieve have the most im­pact on your weight and mod­er­ate them ac­cord­ingly.

6. VA­RI­ETY: Our bod­ies adapt quickly. It’s es­sen­tial to keep your body guess­ing by vary­ing your work­outs and eat­ing rou­tines. This breaks through fit­ness and weight­loss plateaus – and keeps you in­ter­ested and mo­ti­vated. One of my favourite ways to train is on a re­bounder – this is a non-im­pact, high re­sis­tant, cir­cu­la­tion boost­ing ex­er­cise packed with ben­e­fits that also lets you choose the in­ten­sity at which you train for a var­ied daily work­out. When it comes to food, opt for a bal­anced diet of a va­ri­ety of foods, aim­ing for as many colours as pos­si­ble on the plate.

5. IN­TEN­SITY: HIIT (high in­ten­sity in­ter­val train­ing) is the most ef­fi­cient way to blast fat and tone up.

This means shorter work­outs of chal­leng­ing, ex­plo­sive sets of re­sis­tance or car­dio­vas­cu­lar train­ing back-to-back, with short – some­times ac­tive – rests. 6. CON­SIS­TENCY: For­get the all-or-noth­ing ap­proach! Gen­er­ally stick­ing to a sen­si­ble train­ing and eat­ing sched­ule will serve you far bet­ter than go­ing flat out for a few weeks t h e n throw­ing in the towel for long stretches in be­tween. Slow and steady fat-loss is also the key to keep­ing it off long-term – de­pri­va­tion or ex­treme ef­fort is al­ways short lived. Slowly make small changes you can ac­cept long-term, one by one, for mean­ing­ful change. REG­U­LARLY con­sum­ing whole grain foods such as bar­ley, brown rice, mil­let, oat­meal and rye may help you lose weight, as well as de­crease the risk of heart dis­ease and di­a­betes, a study sug­gests.

The find­ings showed that par­tic­i­pants who ate whole grains had less in­flam­ma­tion, par­tic­u­larly in over­weight peo­ple, which in­creases the risk of de­vel­op­ing Type 2 di­a­betes.

Par­tic­i­pants were also found to eat less when whole grain prod­ucts were on the menu.

Over­all, the analysis did not show ma­jor ef­fects of the di­etary grain prod­ucts on the com­po­si­tion of gut bac­te­ria.

Tine Rask Licht, pro­fes­sor at the Tech­ni­cal Univer­sity of Den­mark, said: “It may well be that the in­di­vid­ual com­po­si­tion of our gut mi­crobes has an im­pact on the in­di­vid­ual re­ac­tion of our body to di­etary whole grains.”

For the study, de­scribed in the journal Gut, the team in­cluded two groups of adults at risk of de­vel­op­ing car­dio­vas­cu­lar dis­ease or Type 2 di­a­betes. IANS

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