Always thinking about your next meal? Banish these thoughts! The secret behind weight-loss success lies in
fuelling your body with nutrient-dense meals. Start by going back to basics. Top of the list is fibre, both soluble and insoluble. Fibre helps slow your digestion so the food you eat recharges your body with a steady stream of energy, but most people don’t get enough of the good stuf.
Eat meals high in protein, which helps preserve lean muscle mass, and omega-3 fatty acids. These regulate the hormone leptin, which keeps you feeling satisfied. Finally, spice up your meals for a metabolism kick. Cinnamon, for one, helps regulate blood sugar and reduce cravings, while chilli revs up your kilojoule-burning engine from the inside out
GET WINNING: Government guidelines say we should consume 30g of fibre daily, so fill your plate with a
variety of colourful fruit, veg and wholegrains to ensure you reach your quota. Boost your omega-3 intake with nuts and oily fish such as sardines, salmon and mackerel and add chilli, paprika and cinnamon to soups, stews and curries.
2. BE YOUR OWN TRACKER
- Stick a picture of an athlete who inspires you on your fridge door to help you stay focused when motivation wanes.
- On Sunday nights, spend five minutes jotting down your weekly goals.
- Recruit a gym buddy so you have someone to keep you accountable. Plan meals together and chat about your progress.
3. SLEEP EASY, STAY SLIM
The link between sleep and a healthy waistline is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours of sleep at night. “Being sleep deprived puts people at an increased risk of being overweight,” says naturopath Sybille Gebhardt. “Your body derives its energy from food and sleep. If one is lacking, the other needs to increase to sustain energy levels.”
A study by the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar-balancing hormone insulin by 30 per cent. Bingeing after a bad night’s sleep? Lack of sleep also lowers levels of the satiety hormone leptin. When you get enough shut-eye, leptin levels are higher – so you’re more likely to feel full when you eat.
GET WINNING: Make sure you get a good night’s rest by going to bed at the same time each night to regulate your body clock. Spritz lavender oil on your pillow before lights out to help you drift of.
4. BEAT STRESS, LOSE WEIGHT
Dedication to your job may boost your career, but even if you eat well and exercise, leading a stressful lifestyle can take its toll on your body. When you’re under stress, your body pumps out adrenaline and cortisol, which af ects appetite, making you crave sugary, high-fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This soothes stress, but doesn’t do much for your waistline. High levels of cortisol also promote fat around your middle, which surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing diabetes risk.
GET WINNING: Plate up with stress-soothing foods such as oily fish, which helps you regulate cortisol, or serotonin-boosting turkey. And book in a yoga class!
5. FEEL CONFIDENT, LOOK GREAT
You’re probably looking at your biggest weight-loss obstacle in the mirror. Looking good is all about feeling good, so bigging up your body confidence could send your results soaring. A study by the Technical
University of Lisbon and Bangor University discovered that women are far more likely to reach their weight-loss goals if they improve their body image. Sure, you might not have your dream body yet, but in the meantime, try to avoid hating on the one you’ve got.
GET WINNING: Been blessed with long legs, but wish your tum was more toned? Opt for skinny jeans with a smock top and a pair of “wow” heels. Sensitive about your arms, but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.
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