Sorry to disappoint you but there is no quick fix for weight loss. If you have gained weight slowly over the last 2-3 years is it realistic for you to lose it all in the next 6 weeks? Any diet that promises this and has you drinking shakes, meal replacements, or skipping meals altogether will ensure you put the weight back on as soon as you stop. Add this to the fact that any weight you lose will most likely be made up of muscle then it’s not a good idea.
Here are some simple tips to try to keep the weight off…
- Portion control. Many people simply eat too much for their daily expenditure of energy. If you spend all day at your desk then why are you eating as many calories as an olympic athlete? At the end of the day if you want to lose weight you need to have more energy going out than you do coming in. A portion of protein should be about the size of your palm and carbs the size of your fist (go all out on vegetables).
- Eat more protein. Protein is made up of amino acids which help build muscle. It also helps with satiety which means you stay fuller for longer. Try to aim for 1.2-1.5 grams of protein per kg of bodyweight a day as a starting point.
- Cut out alcohol. A straight forward one really but there are around 170 calories in a pint of beer and 130 in a glass of wine. If you are hitting the gym 3 times a week and then going out friday or saturday and consuming over 1000 calories on a night out then your hard work will be for nothing.
- Avoid sugary drinks/snacks and processed food. Sugar is a fast acting carbohydrate. You may have realised this when you get a short energy high after a sugary drink or sweet but then feel hungry soon after. Have fats or protein as a snack to keep energy levels more consistent (nuts are a great alternative). Eat fresh produce as much as you can, the nutritional value in a microwave meal is never going to be good despite what it says on the box.
- Exercise regularly. It goes without saying really that this is important. You want to create a calorie deficit so the best way to do this is to exercise more rather than eat less. Hitting the gym 3 times a week for a 45 min high-intensity session can burn well over 1000 calories a week.
For any more advice or a personalised diet plan then get in touch!