Overindulged? Take action with this easy eating plan to kick-start your weight loss
CREDIT: *NEW ENGLAND JOURNAL OF MEDICINE. IF YOU HAVE CONCERNS ABOUT YOUR HEALTH, SEE YOUR GP. PHOTOS: GETTY
LOSE 10lb FAST!
Are your clothes feeling tight thanks to the festivities? Don’t be too hard on yourself if you’ve piled on the pounds. In fact, seasonal bulge can be expected, with most people weighing more in February than they did the previous October, according to research*.
To get back into your jeans fast, try this simple shape-up plan. Do it for 12 days to curb overeating and you could lose up to 10lb of your winter weight gain.
What to do
Follow the eating plan for 12 days, or keep going if you have more weight to lose. ‘The aim is to eat small meals at regular intervals, combining protein with complex carbs, to keep energy levels up and reduce appetite,’ says nutritionist Ian Marber. ‘You’ll not only lose weight, you’ll also notice other benefits, such as better sleep.’
10 RULES FOR SLIMMING SUCCESS
1 Don’t skip meals as you’re more likely to overeat at the next meal.
2 If you do slip up – for example, have a slice of cake – balance blood sugar levels with a few almonds, Brazil nuts or walnuts.
3 Keep active. Do at least 30 minutes of exercise each day.
4 Avoid alcohol (just for 12 days!). However, if you are tempted, choose a lower-calorie drink, such as vodka, soda and freshly squeezed lime.
5 Keep an eye on portion sizes with these guidelines:
✣ Lean meat (70g) size of a deck of cards
✣ Cooked fish (140g) size of a smartphone
✣ Beans (200g) size of a small tin
✣ Cheese (25g) size of a matchbox
✣ Porridge oats 3tbsp
✣ Nuts (40g) 2tbsp
6 Drink plenty of water. Central heating can make you dehydrated and thirst is often mistaken for hunger.
7 Don’t give up if you break the diet. Just get back on it.
8 Beware of nibbles. Avoid crisps and salted peanuts. Snack on olives and almonds – in moderation – instead. They contain ‘good fats’ and are a rich source of protein to beat hunger pangs.
9 Choose dark chocolate (more than 70% cocoa) instead of milk, sticking to one or two squares.
10 If you have a sugar craving, brush your teeth. Or add a sprinkle of cinnamon to your porridge or tea – it helps regulate blood sugar and stops you feeling hungry. Your cravings should diminish.
The plan
Follow for six days, then repeat for days 7-12. You can swap meals like for like – as long as it’s the same kind of meal.
DAY 1
BREAKFAST
Boiled or scrambled egg, slice of toasted soda bread.
MID-MORNING SNACK
Oatcake with guacamole.
LUNCH
Chicken quinoa salad with raw veg and sauerkraut.
AFTERNOON SNACK
Peppers with 2tbsp houmous.
DIN
