Lose 5kg be­fore Christ­mas day

The Western Star - - HEALTHY LIVING - SUSIE BUR­RELL www.bodyand­soul.com.au

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.

Cut down on cof­fee

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.


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.

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