5 WEIGHT-LOSS TIPS TO TRY

During their lifetime, the average person will try a whopping 126 fad diets to avoid being overweight, according to a poll by Love Fresh Berries. But ‘quick results’ diets could be doing our bodies more harm than good, says Emily Rollason, nutritionist at Holland & Barrett. Here, she shares some healthy ways to win the battle against obesity.

1 Look for fast food substitutes ‘While takeaway food can contain a lot of calories and unhealthy ingredients, there’s no need to cut it out completely,’ says Emily. ‘Many chains offer healthy alternatives with much lower calorie counts. Do your research, check ingredient lists andbe mindful of the calorie content.’

2 Beware of‘fake’ weight loss ‘Crash diets and quick weight loss isn’t always healthy, and can lure you into thinking you’ve lost more weight than you actually have,’ says Emily. This is because initially you lose ‘water weight’, which isn’t ideal long term. Glycogen is a fuel source for the body that is converted from carbohydrates and stored in your muscle. So while low-carb diets may show a weight decrease, as soon as you eat a carb-heavy meal, weight may take a sharp increase. ‘Set a plan that you can see yourself sustaining and enjoying long term,’ says Emily.

3 Don’t miss meals ‘To sustain your weight, you have to reduce the amount of calories you consume and increase the calories you burn,’ says Emily. But skipping meals may cause you to miss out on essential nutrients. ‘This may then make you more likely to snack on high-energy, processed foods, resulting in weight gain,’ she warns.

4 Not all carbs are bad ‘If carbohydrates are eaten as part of a balanced diet, they won’t mean automatic weight gain,’ explains Emily. Eat wholegrain and wholemeal carbohydrates such as brown rice and wholemeal bread, and potatoes with the skins on, to increase your intake of fibre. This will keep you feeling fuller for longer and less likely to snack in between meals.

5 Keep your gut healthy There are thousands of strains of gut bacteria, and we’re now discovering their roles in helping our health. ‘Having a poor-quality gut microbiome can be linked to a variety of diseases such as digestive disorders and obesity,’ says Emily. ‘Your healthy bacteria help you digest food, provide nutrients, enzymes and hormones, and strengthen your immune system.’