10 rules of weight loss

Don’t you ever wish someone would cut through the c*&p and tell you what to do to lose weight? Us too. So we asked one of our favourite nutritionists Rick Hay for a BS-Free guide to dropping pounds

1. Break the fast 

Porridge Berries

Eat breakfast because if you don’t your body will run on adrenaline which will make it harder for your system to metabolise and burn fat.

Skipping breakfast can lead to more weight gain around the middle which is also more of a risk of future cardiovascular problems. If you eat breakfast you’ll also have more energy and better mood and be less likely to over eat later in the day.

Stay away from sugary breakfast cereals and if you haven’t eaten breakfast for a while you can start with really small portions to help get your body and mind used to the idea. Porridge with berries, yogurt with fruit and nuts or scrambled / boiled Eggs with a little cayenne are perfect choices.

 

2. Snack mid-morning and mid-afternoon 

Rick - and most nutritionists we know - approves of Nakd bars, from health food shops

Rick – and most nutritionists we know – approves of Nakd bars, from health food shops

Eat snacks – eating the right high protein snacks like an apple with some almonds, a vegetable and fruit juice combo or a healthy raw Nakd food bar can help to give you a mind boost and help to stabilise mood. These weight busting super snacks can also help you to reduce your portion size at lunch and dinner as you won’t be feeling so hungry or hyperglycaemic. If you are starving before meals you are more likely to eat bigger portions or grab an unhealthy sugary snack. Healthy snacking will reduce you sugary cravings too.

 

3. Protein Protein Healthy Protein

Salmon

Have protein based meals and snacks. I’m not talking slabs of red meat here but healthy lean protein like salmon, free range eggs, hummus, avocado, tuna, organic non sugary yoghurt, nuts, seeds and pulses. When combined with some low GI carbs this will help to keep your energy up – both physical and mental. Protein is the perfect fuel to help with weight loss, lean muscle formation and toning.

 

4. Bitter is Better

Rocket, chicory, endive, lemons and grapefruit are the perfect liver and gall bladder stimulators. A great digestion booster is a bitter greens salad before meals. Eat these foods liberally to help reduce cravings and to help to body more effectively burn fat. Drink dandelion tea or coffee after meals or before bed to reduce fluid retention and to help kick start the liver and gall bladder. Start the day with the juice of half a lemon or grapefruit 30 mins before breakfast. You can buy Dandelion tincture (£8.50 from Fushi) or as dandelion root tea from health food stores.

 

5. Spice it up

Spices

Use thermogenic spices when cooking to help speed up fat metabolism – turmeric, chilli, cayenne, black pepper, mustard, wasabi and curry powder will all do the trick. Add cinnamon to your coffee or tea to reduce cravings and regulate blood sugar. Don’t forget herbal teas to help stimulate and regulate the digestive system – licorice, fennel, ginger, peppermint and spearmint all will help.

 

6. Stay regular

If you’re constipated it’s harder to flush out toxins and lose weight. You can often have headaches and feel lethargic which impacts on your ability to do exercise. Prunes or dates are great to get thinks moving – you can have stewed prunes and apples for dessert or just go for a glass of unsweetened prune juice at night. Aloe Vera can also assist to sooth the gut – Lifestream do a liquid form that you can take between meals on an empty stomach to help constipation.

 

7. Meal or Snack Replace

In order to kickstart results you can always replace one meal a day with a healthy protein shake: add berries as they are catabolic and assist with immunity. Use rice or almond milk as your base and it’s kinder to your stomach than dairy. Go for a healthy plant based protein like Pulsin Hemp or Sunwarrior vanilla or chocolate blend of hemp, pea and cranberry. You can take half a scoop mid morning or afternoon as a healthy snack if you’re hungry or a whole scoop as a meal.

 

8. Move Baby Move

walking can have an alkalising effect on the body

Move for five minutes every hour. Research is showing that if you sit for long periods you are more likely to gain weight and have health issues. Try to incorporate High Intensity Interval Training into your exercise routine – this is where you might skip very fast for 30 seconds and then skip slower for 30 seconds then repeat. This can be done for 3, 5,10 or 15 minutes depending on your fitness level.

Add Incidental Exercise such as taking the stairs instead of the lift and walking to the shops instead of driving to keep your metabolism raised through the day.

 

9. Write it Down

Use a diet diary. We often underestimate how much food we are consuming – don’t forget to include any sweeteners that you may be adding to hot drinks as these can really add up. Read the label of your foods checking for the unhealthy fat content and for any hidden sugars. The sugar content of some of your purchases my surprise you. You can do this online for free at myfitnesspal.com

 

10. Get Down 

Note the glycemic index (GI) and the Glycaemic Load (GL)  of the foods you are eating – this is more important than simply counting calories. Sticking to low GI and GL foods help keep blood sugar levels steady and avoid insulin spikes – they are the perfect foods to reduce excess weight – think brown rice, lentils, beans, wholemeal pasta, vegetables, rolled oats, salmon, mushrooms, tofu, chickpeas, small seeds, strawberries, peaches and grapefruit.  There’s a good calculator here

 

Other posts by Rick Hay:

10 pre-exercise snacks that won’t ruin your diet

Is seven a day the new five a day?

How to choose a protein powder

What to eat if you exercise

5 foods to eat when you’re frantic

 

Rick Photo

 

Rick Hay is a sport and exercise nutritionist, lectures at The College of Naturopathic Medicine in London and is available for consultations in central London. Contact Rick rickhay.co.ukfutrients.com or follow Rick at @nutrtionalphys

 

< Back

Also in this week’s magazine

A healthier take on two of your favourite festive treats FEATURED
Healthy Recipes

A healthier take on two of your favourite festive treats

Struggling to figure out the best way to have a healthy Christmas and still enjoy festive treats? Nutritionist Charlotte Watts reveals two healthy recipes

5 self-care tips to practice over Christmas - a nutritionists guide FEATURED
Nutrition

5 healthy self-care tips to practice over Christmas – a nutritionists guide

Although merry, Christmas can also be pretty stressful. Nutritionist May Simpkin reveals five self-care tips to practice over Christmas to help you feel fully rested come the New Year

Add more whole grains to your diet with these 3 healthy plant-based recipes FEATURED
Nutrition

Add more whole grains to your diet with these 3 healthy plant-based recipes

Full of nutrients and are a great addition to any recipe, add more whole grains into your diet with these three healthy plant-based recipes 

peanut butter FEATURED
Nutrition

5 benefits of peanut butter – plus why it can help you lose weight

Is peanut butter your go to snack? Well good news, this moreish treat has a few health benefits to its name, including weight loss. Healthista spoke to nutritionist Rick Hay

Food smile featured
Mood and Mind

Stressed out? These stress-reducing foods could help

For Stress Awareness Week, Health Coach and Mindfulness Teacher Louise Murray reveals 12 stress-reducing foods

Make your Halloween tastier with these two delicious pumpkin recipes FEATURED (1)
Healthy Recipes

Make your Halloween tastier with these delicious pumpkin recipes

Halloween is here and so are all the pumpkins. If you're in need to some Halloween inspiration look no further than these two delicious pumpkin recipes

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top