Want to look and feel your best this summer?
It is often confusing to know the best way to lose weight with so much conflicting advice in the media. So here are some top tips for sensible and sustainable weight loss.
Ensure that there is good quality protein in every meal and snack, as this will help you to balance your blood sugar levels. Try to include a wide variety of sources such as fish, white lean meats and eggs. Also include other sources such as beans, pulses, natural live yoghurt, small portions of nuts and seeds.
Increase the amount of fibre in your diet by eating plenty of vegetables and whole grains throughout the day. This will help to improve the feeling of fullness after meals. A good guide is to fill up half of your plate with vegetables or salad.
Reduce the amount of refined carbohydrates in your diet such as white bread, cakes and biscuits. Choose wholegrain options instead and try to ensure a good variety of healthy snacks including some protein.
Include oily fish two to three times a week as this contains good levels of Omega 3. Omega 3 intake has an impact on levels of hunger hormones ghrelin and leptin which impacts on your appetite.
Try to drink 6-8 glasses of water a day and include some herbals teas. This ensures the body is hydrated but also helps to avoid any confusion of thirst with hunger.
If you can plan your meals ahead for the week, this can help you make the right choices and make it easier if you’re busy juggling work or children!
Try to include some exercise every day. This can be a simple as walking or cycling, depending on your level of fitness, Choose something that you enjoy doing and start from there.
Include some days where you have a little of what you fancy and if you go a bit off track one day don’t abandon it all. Be kind to yourself.
Losing weight slow and steady is the best way – aim for 1-2 pounds a week.
Quinoa Salad Recipe
Quinoa Salad
Serves 4
Prep Time: 15 minutes
Cooking Time: 15 minutes
Ingredients
1 tbsp Olive oil
100g Quinoa
300ml Light stock
60g Pumpkin seeds, lightly toasted
4 large Sun dried tomatoes, chopped
50g Mangetout, very finely shredded
1 tbsp Chives, finely snipped
1 tbsp Coriander, finely chopped
120g Canned sweet corn (no added sugar or salt)
½ Lemon, juice only
Method
Gently heat the oil in a medium sized pan. Toss in the quinoa and let it ‘toast’ for a few minutes, stirring briefly. Add the stock, cover and simmer for 10-12 minutes until all the liquid has been absorbed.
Transfer into a large bowel and mix in the remaining ingredients. Season well.
Serving Suggestion
Serve with salmon fillet and some leafy greens or broccoli.
