Tips for losing weight by dieting and some things that will help to abate your hunger

Tips for losing weight by dieting and some things that will help to abate your hunger

Emeritus Professor Michael Gleeson, School of Sport, Exercise and Health Sciences, Loughborough University, UK

 The following general tips about losing weight by dieting will help you successfully achieve weight loss. Some of these strategies will also help to abate your hunger when you are eating fewer calories than you are used to. The following is an adapted excerpt from my new healthy lifestyle guidebook “Eat, Move, Sleep, Repeat” which is being published by Meyer & Meyer. The book will be available later this year and you can pre-order your copy from Amazon now via this link: https://www.amazon.co.uk/Eat-Move-Sleep-Repeat-Fitness/dp/1782551875/ref=sr_1_1?crid=1R3EQI16R1CCN&keywords=eat+move+sleep+repeat&qid=1561723790&s=gateway&sprefix=eat+move+%2Caps%2C139&sr=8-1

• Do not try to lose more than about 0.5-1.0 kg/week (about 1-2 lbs/week), and do not restrict dietary energy intake by more than 750 kcal/day on consecutive days.
• Avoid snacking between your regular meals. If you really feel the need for a snack choose low-fat and low-carbohydrate food items; raw celery, cucumber, spring onion, shredded carrots and watermelon are excellent choices.
• Study food labels and try to find substitutes for high-fat foods. Look not only at fat content but also at the added sugar and energy content per serving.
• Try using a smaller diameter plate; for example use one that is 23 cm (9 inches) in diameter rather than the usual 28 cm (11 inches).
• Drinking a glass or two of water or a low calorie beverage before eating a meal is a good idea as it makes the stomach feel fuller quicker. Dehydration can be a problem when dieting because many of the foods you normally eat contain water. When dieting try to ensure that you drink at least two liters of water or low calorie beverages per day to keep well hydrated.
• Limit fat add-ons such as sauces, sour cream, coleslaw and high-fat salad dressings, or choose the low-fat versions of these products. Better still, use a sprinkle of dried mixed herbs, chili bits, curry powder, ground pepper, garlic granules, ginger or paprika to your meals to add extra flavor without the calories.
• Add some beetroot, beansprouts, pickled onions, red cabbage or sauerkraut to your main meals for added bulk, fiber and flavor. These items are very low in calories.
• Eating slowly and savoring your food will allow more time for nutrients to be digested and absorbed and the satiety signals to kick in, meaning that you may eat smaller portions or no longer want a dessert after your main meal.
• Begin your main meal by eating the high-protein and the bulky low energy density food items on your plate first because you may start to feel full before you start consuming the higher energy food items containing carbohydrate and/or fat.
• Try to stop eating when you feel 80% rather than 100% full.
• Avoid drinking sugar-sweetened beverages; choose the low energy versions with artificial sweeteners and no added sugar.
• Use only skimmed or semi-skimmed milk (or soya milk) and reduced fat versions of yogurt, coleslaw etc.
• Avoid drinking alcoholic beverages. If you don’t want to cut out alcohol altogether, then compensate by doing more exercise: one small (125 mL) glass of wine or a half pint (235 mL) of beer both contain about 100 kcal and you will have to walk or jog one mile (1.6 km) to burn that off.
• A multivitamin and mineral supplement supplying no more than the RDA may be useful during periods of energy restriction to guard against possible deficiencies. This is the only supplement you will need apart from a vitamin D3 supplement (1,000 IU or 25 micrograms per day) in the winter months.
• Remember that to lose weight dieting is not the only answer. Increase your energy expenditure by doing more exercise (see the next chapter for further details). It will improve your fitness and health and help to maintain your muscle mass when you are in negative energy balance.
• Measure your body weight weekly and obtain measurements of your percentage body fat regularly or waist circumference every 1-2 months. Keep a record of the changes.