“I’m going to a wedding in a month and the dress I have bought is a bit tight. I haven’t put on a lot of weight but it doesn’t look great. What can you suggest to help me lose those extra pounds?”
Suzie Sawyer, Clinical nutritionist answers.
Don’t panic! You can achieve a lot in a couple of weeks! Most of the advice below supports a generally healthy lifestyle whether you are wanting to lose a few pounds or not, so for the longer term try and adopt these as much as you can – you’ll definitely feel the benefits.
CUT OUT ALL SUGAR
The main thing is to cut out sugar, in all its forms; that means refined sugars (which are in cakes, biscuits, sweets and chocolates) and also fizzy drinks, alcohol, honey and anything containing artificial sweeteners. While artificial sweeteners have zero calories, the body still expects a ‘sweet fix’ when you eat them so in the long run they won’t help you out.
EAT MORE PROTEIN
Adopt a relatively high protein diet, along with some healthy fats. For example, try poached egg on toast or avocado on whole-wheat toast for breakfast, salad with lean protein such as chicken or fish for lunch and maybe a stir fry for dinner with plenty of vegetables. Other lean protein-based meal ideas include baked salmon or roasted chicken with roasted vegetables or sweet potato and broccoli, as accompaniments. The main point is to eat some protein at every meal, which will keep you feeling satisfied for longer and minimise hunger pangs.
INCREASE ACTIVITY LEVELS
Try to do at least 30 minutes of heart rate-raising exercise daily. Running, cycling, brisk walking, aerobic classes – whatever you do, pick something you enjoy and will maintain. Why not get a friend or family member involved for extra motivation? And remember that the phrase ‘you can’t out train a bad diet’ is very true – portion control and well-balanced meals are key alongside increased activity levels for quick results.
UP YOUR WATER INTAKE
Lastly, drink plenty of water; at least two litres a day. Not only will this help to keep you feeling full, but sufficient water intake actually reduces water retention and, therefore, bloating. Cutting out caffeine by removing tea and coffee from your diet, and replacing with herbal teas, will also help support your weight loss.
I’m sure you’ll ‘wow’ in a couple of weeks’ time in your dress! Good luck!
