HEALTHY WEIGHT-LOSS TIPS

If you miss meals or starve yourself, your body will think there’s a shortage of food and its response will be to slow down your metabolism and hold onto fat stores. “This type of eating can lead to cravings because blood sugar will be low and your body needs a quick fix,” says Shona Wilkinson, a nutritionist at the health and wellbeing shopping site SuperfoodUK. com. “Fad diets, especially those that miss out whole food groups, may work temporarily but are usually too difficult to maintain for more than a couple of weeks,” says women’s health nutritionist and author Dr Marilyn Glenville. Protein slows down the rate the stomach processes food, and slows the passage of the carbohydrates with it, says Shona. “As soon as you add a protein to a carbohydrate, you change it into a slower releasing carbohydrate, which will make you feel fuller for longer,” she explains. Eating while rushing out and about gives your body the message that time’s scarce and you’re under pressure and stressed, says Dr Glenville. “Furthermore, your digestive system will be less efficient. Make a point of sitting down and eating your food calmly,” she advises. Sleeping makes your metabolism slow, and breakfast gets it going again. But it’s important to choose healthy breakfast options, such as porridge, eggs or fruit. Sugar-laden cereals will make blood sugar rise and drop rapidly, making you feel hungry, says Shona. Keep blood sugar and energy levels stable by eating something every three hours. Eat breakfast, lunch and dinner, plus a mid-morning and mid- afternoon snack. Try not to eat carbohydrates after 6pm. “This will stop those rollercoaster highs and cravings for sweet foods,” explains Dr Glenville. Fat is an essential part of the diet and shouldn’t be avoided, stresses Dr Glenville. However, fat needs to be the right kind, from oily fish, nuts, seeds and seed oils, to get essential omega-3 and 6. “Avoid processed fats found in junk food and bakery products,” she adds.