Slim down and get in the best shape of your life with these everyday strategies.
Have you hit a weight loss plateau? From slimming apps to food delivery services, there are so many tools to help you to get the scales moving, but if none of these strategies are working for you, it could be time to take a different approach. Focusing on simple steps that you can incorporate into your life is a realistic way to shed any extra pounds and keep them off for the long haul. So if you’re on a mission to hit your weight loss goal and stay there, try our failsafe tips for guaranteed success.
1. Spice up your plate
Adding a fiery kick to meals adds tons of flavour, and as a big added bonus, spices help to turbocharge weight loss by boosting your metabolism and making sure you don’t overeat. ‘Chillies contain a super ingredient called capsaicin which can boost metabolism and increases your sense of fullness, so you don’t eat big portions,’ says nutritionist Dr Emma Derbyshire from curranz.com. Add a teaspoon of chilli powder or fresh chilli to curries, soups and stews for a slimming boost.
2. Have a cuppa
Pop the kettle on to help the number on the scales go down. ‘Tea is packed with antioxidants known as catechins which work synergistically with caffeine to enhance fat burning. Black, green, oolong and white teas contain polyphenols which counteract the decrease in metabolic rate that can be caused as a result of weight loss,’ shares Dr Derbyshire. Furthermore, the small amounts of caffeine present in these types of tea also give you an energy buzz.
3. Eat fermented foods
Fermented foods have been a buzzword for some time, and that’s because of their health-enhancing perks, which can be hugely beneficial if you’re watching your waistline. ‘Gut bacteria may affect body weight regulation. Studies have shown that overweight and obese people have lower levels of gut microbial than those of more moderate weight,’ maintains Dr Derbyshire. Pop a daily probiotic supplement and include fermented foods like sauerkraut, kimchi and probiotic yoghurt in your daily diet for best results.
4. Reorganise your plate
Humans are creatures of habit, and if you’re used to piling your plate with food it can be a hard habit to break. Using a smaller dinner plate is a good trick to control your portion sizes without feeling like you’re depriving yourself. ‘The second thing you can do is to change how you organise your plate. Make vegetables and fruit centre stage on your plate and portion the protein part and whole grains into sides to fill up on nutrients whilst keeping calories in check,’ adds Dr Derbyshire.
5. Stay hydrated
When you don’t drink enough water, your body can suffer. Thirst can often be mistaken for hunger so make sure to drink around two litres of water daily in order to get the balance right and ditch fizzy drinks and sugary juices for good. ‘It sounds boring, but a large glass of water increases energy expenditure by 24-30 per cent. To liven up plain water, add a slice of lemon as this helps to boost weight loss. This may be due to the antioxidants in lemon that improve insulin and counter blood sugar rise after a meal,’ says Dr Derbyshire.