Lose 5kg before Christmas day Cut down on coffee
WITH Christmas just weeks away, many of us would not mind losing a bit of weight to help feel at our summer best. So, if you are still hanging on to a few residual winter kilos, here some of the quickest and easiest ways to drop up to 5kg before Christmas.
Start the day right
The timing and make-up of your first meal of the day plays a big role in predicting your food intake behaviour for the remainder of the day. Ideally eat your first meal as early as possible in order to give your metabolic rate a boost and make sure your breakfast options are protein-based — eggs, greek yoghurt, smoked salmon, etc.
Breakfast options that contain 20g of protein per serve will help to keep your insulin levels and hunger controlled through the morning. You also need a controlled portion of carbs — a slice of wholegrain bread, a small serve of wholegrain cereal such as oats, fruit or milk to adequately fuel your muscles.
Focus on vegies and salad in the day
Making sure the main meal you have during the day has at least two to three cups of salad or vegetables will make a big difference when it comes to weight loss. Sushi or a plain sandwich will not cut it, rather you need a small wrap plus a salad, or sashimi with extra vegetables or salad or a serve of leftovers that includes a hearty serve of vegetables. Once you add the vegetable component back into your day you will feel fuller, your digestive system will work more efficiently and your overall calorie intake will be lower.
The human body responds best to dietary intervention when regular routines are significantly altered. This means that if you are used to drinking a couple of milk coffees each day, and you suddenly ditch these added sugars from your diet, your calorie intake will be significantly reduced and your metabolism and weight will quickly react to this difference.
Go light at night
Many of us eat our largest meal at night and relatively late in the evening when we spend the remainder of the day sitting. Simply adjusting your food routine so that you consume a bigger meal at lunchtime while also adding in a substantial afternoon snack will ensure that your evening meal can be light — white fish and salad, a soup or a small piece of chicken breast with vegetables. This will significantly cut calorie intake overall and mean you’re more likely to burn body fat overnight.
PHOTO: ISTOCK GOAL: If you want to drop a few kilos before Christmas, eat your main meal at lunchtime and have a lighter meal at the end of the day.