Lose An Inch Off Your Waist Today
Cast off that spare tyre by making a few easy changes to your diet and exercise routine
Making a few key alterations to your eating habits can lead to effortless weight loss.
The most important is a reduction in sugar intake. “Check labels for sugar levels,” advises Brighton-based nutritionist Kirsten Chick ( CONNECTWITHNUTRITION.CO.UK), “Even foods that seem healthy, such as cereals and yogurts, can be laden with sugar.”
Swap fruit juice, which is very high in fructose, for vegetable juice.
Reduce the urge to eat by choosing foods that release energy slowly. “Having a substantial breakfast with a good level of protein – such as eggs – has been shown to lead to f fewer hunger pangs and a reduced intake of food throughout the day,” says Kirsten.
It’s also important to reduce our intake of starchy carbohydrates, such as potatoes, and grains like bread to a low level.
Kirsten suggests it’s worth switching to gluten-free foods. “Gluten is a protein structure that the digestive system finds difficult to break down. It often ends up causing inflammation in the intestines, which is a precursor to weight gain. This inflammation can prevent nutrients from being absorbed effectively, which means your body will crave more food.”
The inflammation could also hamper your emotions, creating the need to eat comfort foods.
“Your gut bacteria and intestinal wall (affected by inflammation) are where the vast majority of the neurotransmitters serotonin and dopamine are made, and these affect mood. Lowered dopamine levels in particular have been related to addictive behaviour, including food addiction.”
Nowadays there are lots of very tasty gluten-free foods available, such as rice, sweet potato, rice or mung bean pasta, rice noodles, and GF breads and cakes. You might see a real difference.