The calories within drinks really can stack up so just for this month ditch the lattes, sodas, juices, wine and beers in exchange for water, herbal or green teas instead. You’ll not only save over 500 calories a day you’ll find you become far more hydrated too which is a real bonus as research shows even mild levels of dehydration can cause the brain to confuse thirst with hunger and substantially increase the likelihood of over eating.
Skipping breakfast and eating little or no lunch can leave you feeling tired and lethargic throughout the day. Then, when dinner rolls around you are far more likely to overeat. Instead, have a good sized breakfast, followed by a substantial lunch and a light evening meal. If, you feel the need, add in a small mid morning and mid afternoon snack such as a piece of fruit, a low fat yogurt or a small handful of mixed nuts and seeds or dried fruits.
Avoid all high fat foods such as cream, chocolate, take outs, crisps, chips, puddings, cakes, biscuits and cheese. However, don’t try to cut out fat altogether as the right sorts of fats such as those found in oily fish, small amounts of olive, sunflower or flaxseed oil, avocados, nuts and seeds and reduced fat dairy contain essential fatty acids – vital for a strong immune system and all round good health. Studies show that they can also help to curb appetite and prevent over eating.
Martyn Neaves-Fitness Professional @Sittingbourne