better body
We reveal how to ramp up your weight loss – without going hungry – and making you feel healthier and happier
Words: Julia Smurthwaite.
Photos: Shutterstock. In her new book Eat Right, Lose Weight, top UK nutritionist and weight loss specialist Pippa Campbell (as loved by Zoe Ball, Gabby Logan and Kirsty Gallacher) reveals the must-follow foundations of healthy eating and the seven real reasons for weight problems. She tells us, “People need to get to the root cause of their weight issues and tune into their bodies. What you eat is the most important health decision you make every day! Move from a weight-loss mindset to a well-you mindset.” Here we share an insight into Pippa’s book – you could lose a healthy 4-5lbs in the first week and 2lbs a week after that, with fabulous health benefits.
THE FOUNDATIONS TO A SLIMMER YOU Following Pippa’s advice will give your weight loss a huge boost.
• Eat protein first. When you start eating it sends a message to prime your digestive system. If you start with carbs, it’ll prompt the release of insulin, the hormone that tells your body to store fat, whereas starting with protein will help you feel fuller faster and more satisfied.
• Leave four-five hours between meals and finish eating at 7pm. This reduces the time your body goes into fat storage mode. A lack of snacks might initially make you hungry but remember it’s a natural feeling we’re meant to have!
• Eat different veggies. Take the challenge to eat four, or more, different vegetables every day. This will give you more antioxidants, which can help increase the diversity of good gut bacteria. These can affect your metabolism to influence your weight positively.
• Chew each mouthful 30 times. This can have a powerful effect on your digestion and help you access nutrients more efficiently.
• Drink two litres of water a day. It helps us feel full and keeps our bodies functioning well. You may need more if exercising.
• Cut out alcohol, dairy, sugar, gluten, artificial sweeteners, processed foods and limit caffeine to no more than two-three cups a day. These can cause inflammation and appetite issues contributing to weight and health problems. Pippa says this can be a weight loss game changer! Do this for 21 days, then you can reintroduce, if you want, to see if they suit you or not.
• Perfect your portions. Have 110-150g protein at both lunch and dinner, and 50-70g with breakfast. Get more fibre by having 110-150g (raw weight) veggies at both lunch and dinner, and 50-70g with breakfast. Eat starchy carbs just at dinner (none if insulin is your issue – see the real reasons box), with either 100g sweet potato or butternut squash, or 30-50g (uncooked weight) wild/basmati rice, quinoa or buckwheat noodles. Get enough healthy fats – 1 tbsp extra-virgin olive oil or coconut oil with meals, either as a dressing or wh
