The Sunday Telegraph - Sunday

FOOD FOR THOUGHT

Making some key changes to your diet can reap huge benefits in your quest to lose the lard

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1 Learn to eat

The way that you eat can impact the way you digest your food and, in turn, impact your weight. So make sure you sit down at a table (not on the sofa in front of the TV), put your meal on a plate, chew properly and, above all, slow down.

2 Eat more

You don’t have to eat less to lose weight, you can actually eat more – as long as it’s the right thing. According to a study from Harvard

University, people who upped their consumptio­n of low-calorie but vitamin- and mineral-rich foods such as cauliflowe­r, kale, berries, pears and soy, were more likely to lose weight.

3 Go nuts

Snacking can be the downfall of a diet, but not if it’s nuts you’re nibbling on. Research shows that people who eat nuts regularly are less likely to gain weight over time and become obese.

4 Go low

If the idea of a drink after a hard day’s work is something you can’t imagine giving up then do as our case study Mike Harris (right) did and swap your normal pint for an alcoholfre­e one. “There are some incredible ones on the market now and you just would not know the difference,” he says.

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