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Lose Weight by Speeding up Your Metabolism

If you really want to lose weight and to stay healthy, you should select a diet that you can sustain for a longer period of time. Many fad diets were introduced on the social media but they failed. They set cravings for the carbohydrates and then the results turned worst .to lose weight one should change his/her life style first and have to adopt a good healthy eating habits. Involve your family members to boost your confidence, stock your kitchen with healthy foods and try to feel satiated; these factors will help you to remain sustainable.

Along with healthy eating add a right exercise to your routine. It won’t be wrong if we say that diet and exercise are like a marriage to each other. If you skip one of these then you are letting them divorced. If a plan doesn’t include some form of exercise in it, then don’t do that one. Different diets have their different reactions towards exercise; some don’t mention it at all. But losing weight is all about monitoring and managing intake and expenditure of calories. All experts agreed that exercise is an important component of any successful diet plan — if a weight loss program leaves it out, that’s a red flag.

Diet plan that cuts most of the major food groups is not the right plan to follow. Remember each and every food item can be fit into a proper healthy meal just need to watch the calorie intake and the kind of exercise you’ll choose to cut those extra calories.

You are what you eat so according to this theory most of your life style is contributed to your nutritional habits. Other contributors are a sedentary lifestyle, an absence of activity, lack of sleep, anxiety, depression and sometimes a hormonal imbalance.

The process of converting food and liquids to energy is called metabolism.

Metabolism is converting proteins, carbohydrates and fats into energy so that the body can work properly. Metabolism is actually the ability of body to produce energy. The speedier the metabolic rate, the less time is needed to transform calories into energy, and the more, consequently, you lose weight.

We consume food to get energy to live. We eat to live. Some people take it as opposite and hence get obesity. According to those people they live to eat.

When we overeat, our metabolism slows down to be able to handle the insane calorie supply burst. If it didn’t, we would be burnt down by the huge amount of heat released after eating.

This is the era of technology. If we look at the past, people were healthier, active and lived longer. It was all because they had a healthy life style, they preferred to do everything themselves instead of relying on some machinery. Nowadays, technology has made our lives so comfortable that even we don’t go out for shopping, just order dresses, groceries and other accessories from online shops and get them in a while or so. There’s no activity in our lives, we just eat and sit and as a result fat stores in our belly, thighs and hips.

If you want to lose weight you should keep a strict eye on what’s going into your mouth. Having four to five right snacks in a day can help you to reduce fast. It is very difficult for most people to withstand temptation when they are very hungry. When you feel hunger more often you overeat. To fight that temptation, take small snacks in between meals but of right smaller proportions. There’s a huge difference between snacking on junk foods and consuming healthy diet.

Weight Loss Tips

Selection of Proteins

Selecting high protein diet will help you feel more satisfied than the diet comprised of carbohydrates.  Carbohydrates tend to digest fast thus waking up the hunger pangs sooner than they should. Whereas, proteins take longer period to digest and so build the feeling of full. Even munching a handful of nuts are enough to sustain the sugar level of body. The best sources of proteins are

Meat – Beef, chicken, lamb, etc.

Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.

Eggs – Omega-3 enriched or pastured eggs are best.

 

Avoid Sugars

The great flavor of sugar doesn’t going to give you any favor. Snacks comprised of sugars, such as cold drinks, ice creams, candies, chocolates etc. etc. all just contribute to the waste of calories and never let you meet your healthy weight goals. These snacks are responsible for making your blood sugar to spike, so you are again hungry before you should.

Small Snacks

Having small snacks in between meals will help you to avoid over eating and retains your energy level up between the main meals. One snack should be taken between breakfast and lunch and the other between lunch and dinner.

Keep an Eye on Proportions

Remember to eat less during snack times than you are going to have at meal time. The snack should not exceed from 200 calories.  It must be comprised of proteins or fibers that help you keep fuller for longer.

Prepare Your Snacks in Advance

It’s better to prepare you snacks in advance so you don’t have to wait for longer when you’re hungry. It might lead you to have a crappy item which will be responsible for your failure in achieving healthy weight.

Water Intake

High intake of water helps you from over eating. At times when you are thinking that you are hungry it might be due to the reason that you are thirsty.

First Thing in the Morning

Start your day with a warm glass of water with a lemon and honey that will boost your metabolism and help losing weight also.

Exercise Thrice a Week

Along with diet control you must follow the best exercise program at least thrice a week. Exercising on alternate days is more effective than done on daily basis.

Some more tips are below;

  • Eat a high-protein breakfast. Intake of high protein breakfast tends to reduce your cravings throughout the rest of the day.
  • Avoid sugary drinks and fruit juice. Sugars and drinks are the major cause of fat storage in our bodies.
  • Drink water a half hour before meals.Drinking water half an hour before having meals said to reduce weight 3 times faster than drinking it afterwards.
  • Eat soluble fiber. Soluble fats help to reduce fats from the belly area.
  • Drink coffee or tea. Caffeine boost metabolic rate from 3-11%. It’s better to take coffee or tea without sugars.
  • Eat mostly whole, unprocessed foods.Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
  • Eat your food slowly. Eat your meal slowly as it makes you feel fuller and helps you to eat less.
  • Use smaller plates.People who use small plates reduce quickly than those who not.
  • Get a good night’s sleep, every night.Take your beauty sleep of proper 8hrs; studies showed poor sleep contributes to the weight gain.

 

 

 

 

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What is wine doing to your face? How bad diet habits wreak havoc on your complexion revealed in a fascinating book

You probably know one too many cocktails leaves your complexion pale and lacklustre, but did you know milky lattes could be responsible for the dark rings under your eyes and the spots on your chin?

Or that your forehead wrinkles or spidery eyebrows could be down to chocolate?

Naturopathic doctor and skincare specialist Nigma Talib – who treats celebrities such as Sienna Miller and make-up guru Charlotte Tilbury – is convinced food and drink has a direct and sometimes instant impact on our faces, resulting in recognisable symptoms she identifies as ‘dairy face’, ‘wine face’, ‘sugar face’ and ‘gluten face’.

WIne, gluten, dairy and sugar can cause adverse reactions to some people’s skin, such as wrinkles

‘The second a patient walks into my clinic I can immediately tell the sort of foods they tend to over-eat just by checking the way their face is ageing,’ she says.

‘In fact, I often find myself reading random faces in the street. I want to run up to strangers and tell them to cut milk out of their diet or hold back on the pasta as it is so clear from their complexion that their diet is doing them harm.

‘For some people, just one wheat-heavy day – cereal for breakfast, bread for lunch and pasta for dinner – is enough to cause bloating and puffiness.

‘A couple of glasses of wine can trigger fine lines around the mouth and eyes, and – if you are intolerant – a creamy sauce or a piece of cheese might trigger a spotty break-out or dark circles under the eyes.’

Nigma is not the first to believe that your face can give away the truth about your health. Face mapping is a strand of ancient medicine that links parts of the face with specific organs of the body – just as reflexology does with the feet.

And while many contemporary Western practitioners may scoff at this approach, modern skincare brands, such as Dermalogica, have adopted it as a part of their skin analysis programme. Even the most traditional of doctors would admit they can see the legacy of heavy drinking or lack of sleep in someone’s skin.

Different substances can have different effects on the face, from spots to swollen eyelids to forehead wrinkles

Over the past ten years, Nigma has seen thousands of patients and has become convinced that what you eat, and its effect on the health of your gut, is fundamental to the way your face ages.

‘Any issues with the digestion of certain foods – perhaps you have an unknown intolerance or you eat more of a food than you can comfortably digest – can cause a cascade of chemical and hormonal changes that speed the ageing process internally and externally, with the results swiftly showing on your face,’ she says. ‘Certain food groups appear to be particularly damaging: gluten, dairy, sugar and alcohol. Each taxes the body in specific ways, contributing to a cluster of ageing symptoms such as spots, puffiness, changes in skin tone, premature fine lines and wrinkles or sagging.

‘The part of your face most affected – whether it’s your forehead, chin, cheeks or eyes – will depend on the part of the body being put under most stress by the food group.

‘It’s impossible to be prescriptive about how much is too much as it differs from person to person – your best friend might be able to drink pints of milk without any problem, while for you a smear of butter could trigger a breakout.

‘But if you can identify your face problem, you can take steps to eliminate – or avoid as much as possible – the food or drink that is causing it and watch the years slip away.’

Here, Nigma shows you what to look out for – and what to do about it.

Wine face can have reddish cheeks and lines between the eyes, with deep nasolabial folds

Wine face can have reddish cheeks and lines between the eyes, with deep nasolabial folds

WINE FACE

Typical symptoms: Pronounced lines or redness between the eyes, droopy eyelids, enlarged pores, dehydrated skin with feathery lines across cheeks, reddish cheeks and nose, deep nasolabial folds.

I call this ‘wine face’ because these characteristics are so distinctive of women who enjoy a glass or two on most nights of the week, but the truth is these ageing characteristics can be triggered by any kind of alcohol.

Alcohol dehydrates the skin, which worsens the look of fine lines and wrinkles. The deeply ageing nasolabial lines, which run from nose to mouth, can lift and lighten as soon as you stop drinking and become rehydrated.

Alcohol is high in sugar, which damages the protein collagen – vital for keeping skin elastic – causing enlarged pores and droopy eyelids.

According to face mapping, the space between the eyes is associated with the liver, and in my clinic I’ve noticed women whose livers struggle to process alcohol tend to have deep lines or redness between the brows (another sign of liver stress is a purple hue to the tongue).

Alcohol is known to inhibit the action of the enzyme that the body uses to fight the skin-destroying inflammatory process, so a couple of glasses of wine could be enough to allow the inflammatory process to take over, resulting in highly coloured cheeks and a red nose.

This can be exacerbated by the fact alcohol (like hot drinks and spicy food) can cause the delicate capillaries of the cheeks and nose to dilate, drawing blood to the surface of the skin.

If this happens frequently, they remain enlarged, giving a permanently ruddy appearance.

I recommend taking a short alcohol break (three weeks, to allow your gut to rebalance) then sticking with an 80/20 rule.

Abstain for 80 per cent of the time, but enjoy an odd glass in the other 20 per cent. Choose lower-sugar wines such as sauvignon blanc, pinot grigio, merlot or pinot noir.

Sugar face tends to have wrinkles on the forehead and have a tendency towards spots

Sugar face tends to have wrinkles on the forehead and have a tendency towards spots

SUGAR FACE

Typical symptoms: Lines and wrinkles on the forehead, sagging under the eyes, gaunt look to the face, painful pustular spots all over the face, thinning of the skin, a grey/pasty white hue to the skin.

If your diet is full of sugar and highly refined carbohydrates, such as cakes, pastries and white rice, which quickly convert to sugar in the body, your skin is struggling to stay youthful.

The problem is that sugar triggers a process called glycation, which is when excess glucose molecules attach themselves to collagen, making the normally springy, elastic collagen fibres rigid and inflexible.

This causes the skin to sag and thin, and lines and wrinkles to appear prematurely – particularly under the eyes, where the skin is most delicate and loss of elasticity more apparent.

According to face mapping, the forehead is associated with the process of digestion, which is why ‘sugar face’ may manifest as blotches or wrinkles on the forehead.

Too much sugar affects fat distribution, too, with sugar lovers ending up with a gaunt appearance because their face loses the fat that should keep it looking plump.

But it’s at the gut level that sugar is really disruptive. It has such an impact on the delicate balance of bacteria in the gut that it can trigger pustular acne on the face, shoulders and chest.

And even sugar-dependent patients who don’t suffer from acne have noticeably pale, sallow skin. This is due to sugar increasing the levels of the hormone insulin, which can stimulate production of the stress hormone cortisol.

Because cortisol instructs the body to divert energy to more essential tasks, blood vessels around the face constrict, resulting in washed-out skin. Over time, cell turnover can slow down, leading to dull skin.

But one of the most curious signs of sugar addiction can be seen in your eyebrows. Insulin imbalance caused by sugar highs and lows can put undue stress on the adrenal glands which, among other tasks, control eyebrow hair. Eyebrows that have become fine and thin could be a sign of adrenal exhaustion where the overworked glands (which control the stress hormones) start to under-perform.

Cutting back on sugar can have an immediate and lasting impact on your face. For best results, cut out additional sugar entirely, avoiding cakes, biscuits, fruit juices, refined carbohydrates and processed food.

Even if you just cut your intake in half and gradually wean yourself off sugar, you will notice rapid improvements in your complexion.

Small white spots and bumps on the chin paired with swollen eyelids can denote dairy face

Small white spots and bumps on the chin paired with swollen eyelids can denote dairy face

DAIRY FACE

Typical symptoms: Swollen eyelids, bags and dark circles under eyes, small white spots and bumps on the chin.

Any one of these could be signs that your body is struggling to digest milk and dairy products such as cheese, yoghurt and cream. Lactose in milk is one of the most common food intolerances.

Problems can develop in later life because we lose the enzymes that allow us to digest lactose effectively.

You might notice intolerance as burping or mild nausea after drinking milk. But sometimes your body could be struggling to digest the proteins in milk and you won’t have any symptoms.

This could be prompting your immune system to trigger the release of inflammatory chemicals that have an impact on every part of your body, including your skin.

The same inflammatory process that causes redness, swelling and heat around a sprained ankle or splinter, for instance, can trigger puffy eyelids, under-eye bags and dark circles on your face.

And that’s not all. A glass of milk can contain a cocktail of more than 20 hormones and chemicals, some of which occur naturally and some which will have been fed to the cow, such as antibiotics, anti-fungals, growth-promoters and painkillers.

These disrupt the balance of your hormones – particularly the so- called ‘sex hormones’ oestrogen and progesterone – and trigger an over-growth of skin cells which block pores and trap bacteria.

I’ve found these dairy ‘papules’ tend to occur around the chin and this makes sense if you look at face mapping, which believes the chin is connected to the reproductive organs. This is thought to be why hormone-influenced spots often cluster on the chin.

If you suspect your facial ageing is dairy-related, I recommend a break from all forms of dairy products for three weeks – the impact on your face can be striking.

Being senstive to gluten can mean that you develop dark pigmentation patches around your chin

Being senstive to gluten can mean that you develop dark pigmentation patches around your chin

GLUTEN FACE

Typical symptons: Puffy red cheeks, dark pigmentation patches or spots around chin.

Lots of us are sensitive to gluten – a protein found in wheat, barley and rye. While relatively few suffer from coeliac disease (an auto-immune condition when gluten triggers the body to attack itself), the protein has been shown to increase the inflammatory response. This can leave the face looking bloated, inflamed or swollen.

In turn, this affects cells responsible for producing pigmentation in the skin, leading to age spots and darker patches on the chin.

A reaction to gluten takes its toll on the immune system, in turn disrupting the delicate balance of reproductive hormones, resulting in spots or dark pigmentation on the chin, the area associated with the reproductive organs.

Some patients who have been suffering for years from rosacea – a skin condition characterised by a red rash over the cheeks – have found it much improved, or entirely controlled, when they remove gluten from their diets.

No matter how many supplements you take or how many peels you have, if you have the symptoms of gluten face, then nothing will make your skin look as good as it can except removing gluten from your diet.

Cut it out, drink more water and fibre and the puffiness will disperse, your skin tone will normalise and your cheekbones will reappear.

Reverse The Signs Of Ageing: The Revolutionary Inside-Out Plan To Glowing, Youthful Skin by Dr Nigma Talib will be published by Ebury on November 5, priced £12.99. To pre-order a copy for £10.39, visit mailbookshop.co.uk or call 0808 272 0808. Offer until November 9, PP free on orders over £12.

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Drug treatments didn’t work. Can a simple diet help change these children’s lives?

K

ISSIMMEE, Fla. — Twelve-year-old Cecily Vammino’s eyebrows shot up as she closed her lips around the veggie pie. It was a subtle mélange of carrots, potatoes, and zucchini, surrounded by a vaguely sweet crust, and it was not working for her.

Cecily’s jaw carefully dispatched the invader while her left hand slid the remaining threat to a place where it could not harm her.

“Uh-uh,” she said, shaking her head.

Like every other meal Cecily would be sharing with 19 other children and their parents this month, this one was freshly cooked and served by the crack staff of kitchen professionals who were working under strict orders: Give the kids anything they want, as long as it’s all organic, and free of gluten, dairy, salt, and processed sugar.

It was a grand medical — and, in ways, social — experiment. The children are all living with a rare kidney disorder called focal segmental glomerulosclerosis, or FSGS, in which their kidneys leak proteins into the bloodstream. The disease strikes 5,000 people in the United States each year, and for a subset of pediatric patients, like most of those here, treatments like steroids and immunosuppresants don’t help. They face painful symptoms and, eventually, the prospect of kidney failure.

For decades, FSGS has represented a stubborn medical mystery, but in recent years researchers have unearthed clues that have led them to ask a simple question. In an age when seemingly every ailment is treated with a pill, could a change in diet essentially force this disease into remission and, possibly, save these children’s lives?

“It would be huge,” said Dr. Leonardo Riella, the black-bearded nephrologist who is leading the research team here. “We’re hopeful, but we will see.”

To get to the answer, though, Riella and his colleagues had to first design a research trial that could control the children’s diet long enough to observe possible effects, in a place where medical and scientific protocols could be followed — and, importantly, in an environment that might tempt families to sacrifice a month of their lives in the name of science.

Two ideas came to mind: camp and Disney.

Since it would be difficult to find an established camp in Orlando that could accommodate such dietary restrictions for a large group, Riella and his team at Brigham and Women’s Hospital in Boston created a camp-like environment at a water park resort here.

For every time Cecily and her friends confronted veggie pies (and whipped avocado desserts), there were considerable perks: a romp at the water park, movies in a huge in-home theater, a private performance from former Ringling Bros. acrobats, and trips to Disney.

It was all experienced from the confines of luxurious houses with backyard pools. It was all for free. And it was all in the name of science.


Cecily Vammino (center) and other campers get ready to play games at the water park in Kissimmee.

Dr. Leonardo Riella examines Faulkner on lab day during the camp.

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iella’s clinical trial has its roots in a bit of research conducted in the early 1970s, the results of which were published in the Lancet. That small pilot study suggested that a subset of patients with nephrotic syndrome, a condition related to FSGS, improved while on dairy-restricted diets. Despite multiple similar case reports that followed, most of the field focused on drug treatments instead of dietary changes.

“But there’s always been chatter about this,” said Lauren Lee, director of research and engagement for NephCure Kidney International, a Pennsylvania-based advocacy group for people with FSGS and other protein-leaking kidney disorders. (NephCure helped recruit patients for the trial.)

Then, three years ago, the parents of a 1-year-old girl in Brazil with nephrotic syndrome reached out to Riella. The girl’s condition had failed to improve with conventional treatments. Her parents had read that modified diets had helped others, and wondered if their daughter’s disease might be related to food sensitivity. They asked a doctor in Brazil to guide her through a new diet.


Within two weeks, the girl’s kidneys all but stopped leaking protein, and she effectively went into remission. Her parents were ecstatic, but they also wanted the medical community to better understand the mechanisms of this intervention, in hopes that doctors would embrace it as a treatment.

They were prepared to anonymously fund a research trial, but they wanted it done quickly.

As in this summer.

“I thought, ‘No way could we make it happen,’” said Riella, back in one of the three houses the research team rented for the trial — one of which serves as the cafeteria and medical-team headquarters.

Riella, who is associate director of the Brigham’s kidney transplant program, has published widely on issues related to nephrotic disorders and immune-related topics, and is currently investigating a drug that could increase the success of kidney transplants.

For the Orlando-area study, at least, there would be no need for lengthy Food and Drug Administration approvals because no drug was involved. But he still needed to design the protocol, have it approved by his hospital’s review board, and set up the operation 1,300 miles away from his office.

And then there was the small matter of recruiting 20 families to participate.

“We thought, could we make a fun environment for them?”

Aside from attracting families who would appreciate weekly theme park visits and almost-daily water park trips, Riella suspected the camp-like environment would appeal to a group of people who rarely meet others with their condition. It would also provide an environment for educational programming, like health lectures, cooking classes, and shopping tips, to help them eat a more kidney-friendly diet.

The parents of the girl in Brazil agreed to foot the bill (while insisting on anonymity). The next step was to find participants.

The medical team reached out to colleagues worldwide and attracted families from Belgium, Peru, Mexico, Brazil, and the U.S. While locking down commitments from 20 families, they designed a testing protocol that would enable them to ship samples overnight to their Boston lab for analysis.

The participants will be encouraged to revert to their normal diets when they’re home, and they’ll be tested again one month later to compare results.

Other researchers are watching the trial with interest. “There is no doubt that the scientific question is important and the evaluation of the diet and its impact in a strictly controlled setting is ideal,” said Dr. Bradley Warady, a research physician who treats pediatric nephrology patients at Children’s Mercy Kansas City. “Whether or not a one-month evaluation is sufficient remains to be seen.”


Former circus performer Viktoria Zsilak entertains the campers.

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aylor Faulkner, 21, slumped on a lounge chair at the poolside on a muggy Wednesday afternoon. “I think we’re all a little tired still from Monday,” she said.

Monday was the group’s second theme park side trip, and the kids didn’t get to bed until nearly midnight. Children with FSGS often tire easily, and the group was still adjusting to their new diet, as well as new beds, noisy homes, and 8 a.m. breakfasts.

Faulker, who is a musical-theater major at Northwest Florida State College, is the oldest participant by several years, and is the de facto big sister of the crew. Children gravitate toward her and she indulges them with applause, bright smiles, and laughter. She wears her hair in broad curls and a “Despicable Me” bandage over the spot on her arm where her blood was drawn.

Faulkner was 18 when she first noticed strange swelling in her ankles and a metallic taste in her mouth. The swelling is a telltale sign of nephrotic syndrome; swollen faces appear in the morning, and then, after a day of walking or sitting, the fluid settles in the ankles.

Often patients need hospitalization and a cocktail of drugs that draws fluid from the body, while replacing the lost protein. Patients also frequently need drugs to reduce the high blood pressure that accompanies the condition — usually steroids, which are commonly prescribed to limit protein leaking.

The side effects from the medications, Faulkner says, are worse than the symptoms from the disease. Her current treatment, tacrolimus, is usually prescribed to people who undergo organ transplants, and it suppresses the immune system so she can’t be around people who are ill.

Like most others in this study, such medications can generally control her symptoms, but because they don’t control the underlying disease, her kidneys will eventually scar, putting her on course for dialysis or a transplant.

“That’s something I worry about, a bit,” she said.

But she and others in the group had heard that a couple of the kids had had their urine tested for protein leakage by their private doctors, and the diet seemed to be having an effect already.

“We know something’s working,” she said. She listed five different medications she’s currently taking, and mused about the prospect of one day trashing them. “That would be insane.”


Campers practice balancing an ostrich feather on their finger after watching a circus performance.

Feeling dizzy, Vammino covers her eyes after phlebotomist Shauna Elliott removes the collection tube and needle from her arm during lab day.

O

n the morning before exam day, Jodie Urias and four other veteran circus performers led the campers through 15-minute workshops in circus arts, including juggling, hula hooping, and tumbling.

True to day-camp form, most of the kids resisted switching from their favorite activities, but were quickly wrangled by the circus specialists, who played the part of sweetly stern camp counselors.

After an evening of movies and cellphone scrolling, they rested for the next morning’s medical regimen. The children delivered urine and frozen stool samples to the medical team, stood for pictures (to track swelling), then underwent exams by Riella and had their blood drawn.

Some of the smaller children in particular clung to their mothers and wailed in fear of the phlebotomist, but most have endured so many needles that they barely flinched when the moment came. Cecily, for one, said she’d been stuck with needles plenty in her life.

Despite some occasional struggles with the food, she said the camp experience has been positive — mostly because she made friends “after about five minutes.”

Her mother, Dena, has been trying to continue her job duties as a software consultant while accompanying Cecily. She said Cecily has been lucky with her disease, in that her outward symptoms have been all-but-invisible, though her kidneys are as burdened as many others.


Faulkner, 21, sports a Minions bandage after having her blood drawn on lab day.

Indeed, one of the benefits of the trial, Dena said, was that Cecily can better understand the implications of the disease. “It really hits home here,” she said. “And I’ve learned so much, too, from the workshops and just getting to know everyone else.”

Visiting Disney with severe dietary restrictions, though, can be tricky.

“You see other kids walking by with the Mickey Mouse ice cream, and our kids are like following them, hoping a piece breaks off so they can eat it,” Dena said, laughing. “So yeah, it can be tough in the parks. I won’t lie.”

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11 Sneaky Ways You Can Get Everyone in Your Household to Eat Better

Do the hard work

Uber Images/ShutterstockIf given the opportunity, wouldn’t you love to hire an at-home chef to whip up the most delicious and nutritionally-rich foods for breakfast, lunch, and dinner? Most people would prefer for someone else to roll up their sleeves and put in the hard work of chopping, slicing, boiling, and grilling, including your next-of-kin. That’s why Kaleigh McMordie, RD, says to trick ’em into eating smarter, lead by example, illustrating how simple it is to make something that’s good for you, while still tasting great. “Make them a healthy but flavorful meal. If it doesn’t taste like ‘rabbit food,’ they are more likely to enjoy eating healthier. Once they know healthy food can be tasty, they will be more open to eating better, and they’ll probably start to feel better too,” she suggests. She does add that when you first put together your sneaky menu, leave the tofu or kale off of it, as it might be a bit too far out of their wheelhouse. Instead, she says to “go slow with something on the grill, like a lean pork chop and grilled veggies with a baked potato.” Try these 10 tricks to make home cooked meals even healthier.

Sneak vegetables into everything

YuliiaHolovchenko/ShutterstockSo your partner looks forward to a cold one with a side of cheesy-fatty pizza every Friday and Saturday night? When you’re trying to shift your diet habits, it can be difficult not to reach for (or order up) ole’ standbys that lack nutritional value, like junk food. But McMordie reminds that your man can have his pizza—and stay healthy, too. The trick here is to go overboard on the vegetables, while keeping some of the traditional ingredients, like mozzarella and pepperoni, to a minimum. “Have a pizza night at home and have lots of fresh veggies and lean protein for toppings, and serve with a salad,” she suggests. “Or, if he loves spaghetti, sneak some extra veggies into the sauce. There are so many foods you can add more vegetables into without it changing the flavor.” Not sure what to put on top of your pie? Here are the healthiest toppings.

Express why it’s personally important to you

George Rudy/ShutterstockWhen you consider the reasons why you shifted your diet to focus more on fulfilling, healthy foods, your motivations were likely varied. Maybe you wanted to drop some weight before a big event or you reached a point where you were uncomfortable in your clothes. Whatever the cause, it’s important to express the reasoning behind your choices to those you share your home with. Not only is it the first step in earning their support, but it McMordie says it also gives you the opportunity to express how much you care about them. “Let them know that you care about their health and you want them to be around for a long time, and that’s why you care about their diet,” she says.

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Invest in smaller dishes

Barbara Dudzinska/ShutterstockWhen it comes to eating, size definitely matters, specifically plate size. “When a plate is big, you tend to want to fill it. When it’s small and you fill it up, you are eating less and even if you get a second helping, you are still eating less than you would be if you filled up a large plate,” explains Bridget Swinney MS, RD, LD. It might seem like you’re too smart to fall for this trick, but a study backed up the claim.

Put the phone away

successo images/ShutterstockRemember one of those awesome New Year’s resolutions you came up with about giving less love to your electronics and more to those you share your home or heart with? It’s easy to get into the habit of scrolling through Instagram while you’re finishing up dinner, but Swinney says that, according to a recent study, when your mind is elsewhere while eating, you’re more likely to munch longer. “Turn off the TV and other electronics and turn on some relaxing music. Tell your family that you’d rather just focus on one another during dinner. Electronics are distracting and we tend to eat more when we are focusing on something else,” she explains. Here are more compelling reasons to break up with technology.

Have a veggie appetizer

zarzamora/ShutterstockNo matter if it’s a birthday party, a casual get-together at the beach, or just a BYOB Friday evening party, there’s always someone who remembers to grab something “healthy” to sit among the chips and dip. Swinney says to keep that same mindset when it comes to meal planning, by starting every meal with vegetables. Regardless if it’s crudité, a green salad ,or a homemade cup of vegetable soup, she says that eating a veggie at the start takes the edge off of hunger, which leads to eating less. “Eating more fruits and vegetables is linked to helping children and adults achieve and maintain a healthy weight, according to the US Dietary Guidelines. Eating more fruits and veggies of course adds fiber and nutrients which are important to prevent chronic diseases like diabetes and heart disease,” she explains. “Even if you serve his same favorite foods at a meal, your spouse will most likely eat less of it! And he will feel full, which is often the main complaint of men who are trying to eat healthier.” Here are the most filling veggies, according to nutritionists.

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Do the grocery shopping

KucherAV/ShutterstockWhen you are the household grocery shopper, you can prevent temptation from even entering your house to start with. “If you don’t buy junk, they have to work much harder to get to it,” Swinney says. “Then, they’re more likely to reach for a healthier option if that’s the only food available. They may even start to love your favorite healthy snack if you just buy it for them,” she says. Grocery bill climbing higher and higher? Here’s how to cut costs.

Pack snacks

279photo Studio/ShutterstockTruth be told, you have little control over another person, especially when you can’t sit next to them for each and every bite they take. That said, Amy Gorin, MS, RD, says you can be on the first line of defense to sway them to the lighter side on their 3 p.m. snack attack by packing for them. “My boyfriend is a healthy eater, but that doesn’t stop me from packing him a bag of healthier snacks like roasted chickpeas and apples and oranges when he heads on a road trip with the guys. I’d much rather he eat those foods then stop for fast food on the road,” she says. Here are snack ideas that get the nutritionist stamp of approval.

Swap ingredients on the sly

And-One/ShutterstockIn certain instances, it’s better to ask for forgiveness than permission, and when it comes to smudging the truth on the exact ingredients you’re using or buying, consider staying mum until post-dinner. Gorin explains that most of the time, upgrading your ingredients to be healthy doesn’t make the overall taste change that dramatically, allowing you to know you created something bountiful, without boasting about it. “When I make French toast, I use whole-grain bread for added fiber and top it with heated frozen fruit, which gets all oozy and is a great stand-in for syrup. Or you can add a runny egg for added protein,” she explains. Here’s how you can get more whole grains in your diet.

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Sneak in pulses

Amazing snapshot/ShutterstockOne sure-fire, easy-peasy way to make sure your dishes are stock-piled with good, healthy vibes is to be strategic with sneaky ingredients, says Natalie Rizzo, MS, RD. One idea is to utilize ‘pulses,’ which is a superfood group made up of dry peas, beans, lentils, and chickpeas. “They are a fantastic source of plant-based protein and fiber, both of which are great for heart health and weight management, and it’s easy to sneak pulses into meat-centric dishes,” she explains. One example is cutting the ground beef in half and subbing in lentils in entrees like lasagna, tacos, or even burgers. Here are seven convincing reasons we should all be eating more beans.

Replace white with whole grain

esherez/ShutterstockConsider implementing a ‘whole grain’ only rule in your household—or even in your parent’s’ home if you’re trying to encourage better habits. Rizzo says that not only is whole grain easy to get used to after a few bites, but because it has been a trendy shift for a decade, there are options that seem less intimidating to those who have been used to eating white bread, only. She suggests starting with Dave’s Killer Bread Whole Grain Bagels or Cinnamon Raisin Bread. “These taste delicious and are what people are more used to eating, so they are easy to sneak into the home.” Here are science-backed reasons you should be eating more bread, not less.

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So what IS the best way to lose weight? DON’T diet, get more sleep and avoid low-fat foods, says leading expert in …

With mountains of conflicting weight loss advice, expert Dr Sally Norton aims to bust the myths associated with shedding pounds (file picture)

With mountains of conflicting weight loss advice, expert Dr Sally Norton aims to bust the myths associated with shedding pounds (file picture)

As an NHS weight loss surgeon, every single single person who comes to discuss weight management with me is totally perplexed by the advice out there. 

And who can blame them? 

Every time we switch on the TV or open the paper, there is another ‘sure-fire’ diet, a new health recommendation or an advert for the latest miracle weight-loss pill.

Despite this national obsession with dieting, we have seen our weight increase, waistlines expand and our health deteriorate.

Two thirds of us are overweight and rates of type 2 diabetes, which is strongly associated with obesity, are sky-rocketing.

So, what’s wisdom and what’s myth when it comes to weight-loss?

Dieting is the best way to lose weight – FALSE

Research shows that when women, in particular, want to lose weight they turn to dieting. 

Unfortunately, research also shows that this is highly unlikely to lead to long-term weight-loss.

More than 85 per cent of people regain all of the weight they have lost, and more, by a year after the diet.

This can then lead to the misery of yo-yo dieting, which has led many women to lose sight of normal eating behaviour. 

What’s more, it may affect your body too with recent evidence suggesting an increased risk of diabetes over and above that related to actual body weight.

You need a good breakfast – FALSE

A recent study confirmed that eating or skipping breakfast makes no difference to weight loss. 

Everyone is different – you may be an early riser or a night-owl when it comes to sleep – so it is not surprising that your breakfast needs and desires may be different, too. 

Dr Norton said the age-old advice that breakfast is the ‘most important’ meal of the day is false. Instead, she highlights a recent study revealed eating or skipping breakfast makes no difference to weight loss. She said if you want to get the day off to a healthy start, ditch the processed carbs and indulge in a protein-rich meal

Listen to your body when it comes to eating – if you are having proper nutritious food, your body will tell you when it needs fuelling.

If you focus on a bit of protein – as confirmed by other recent research – and avoid sugar and processed carbs, then whether you have a quick snack or a feast for breakfast is entirely up to you.

Eat low-fat foods to lose weight – FALSE

Based on flawed evidence, the myth that fat is bad has been particularly harmful to our health and waistline. 

And yet it has been the mantra of health professionals for decades. 

We have been encouraged to stock up instead on carbohydrates – but we tend to focus on the processed breads, pasta and rice that may actually be causing us more harm than good. 

Many fats are healthy in moderation and are essential for brain and body health – did you know your brain is 60 per cent fat?

Yet we are bombarded with low-fat yoghurts, ‘slimming’ ready-meals and processed spreads that are bulked up with sugar, salt or chemical nasties that provide little, if any, nutrition.

Of all of the diets that have been shown to help weight-loss, it is not the low-fat diet that wins out. 

A recent study concluded the advice from the 1980s that warned against high-fat diets was based on misinformation

A recent study concluded the advice from the 1980s that warned against high-fat diets was based on misinformation

In fact, the low-carb, high-fat diet seems to be most successful in the short-term.

However long-term weight-loss is no better with this diet than with any others that can’t be made part of your day-to-day life.

Whatever changes you make to your eating have to be sustainable for you – otherwise nothing will work.

Don’t eat between meals – TRUE

We are now told that eating little and often stops you getting so hungry and encourages you to burn off more energy.

However, I believe that our bodies weren’t built for constant snacking – particularly on the sort of food we eat nowadays.

If you go without food for a few hours at a time, it helps you understand that you are often not eating from hunger, just from habit.

This in turn teaches us that ‘hunger’ can be ignored for a while without us falling flat on the floor.

Recent research backs up this view.

A study found that women who ate two meals or five meals of the same calorie content showed no difference in the amount of energy they burnt off.

Interestingly, research is also starting to show that eating frequent meals may produce more signs of inflammation (and therefore may increase risk of disease) than eating less frequently. 

So perhaps your grandmother was right after all  – don’t snack between meals.

Exercise doesn’t help weight loss – FALSE

Yes, in a very literal sense, exercise does not lead to weight loss – if you believe that all an hour of exercise does is burn off 200 calories worth of a 400 calorie muffin.

But it’s much more complex than that. 

Exercise builds up muscle – which burns more energy in the longer term. 

We lose around five per cent of our muscle per decade from the age of 30 – known as sarcopenia -perhaps one of the reasons why it seems to get harder to lose weight as you get older.

Exercise builds up muscle, which does burn more energy in the long term, Dr Norton said. She added that by feeling fitter and healthier means a person is more likely to make healthier lifestyle choices

Also, exercise helps us to become more toned, have better posture and look slimmer. 

If we feel fit and healthy we are more likely to make healthier food choices, which promote weight loss.

There is also evidence that aerobic exercise, especially combined with resistance training, reduces the risk of central obesity – stomach fat – and metabolic syndrome – diabetes, high blood pressure and heart disease).

What’s more, getting outdoors gives us a top up of Vitamin D, which more than a third of us are lacking in the winter months and may improve our mood. 

Sleep yourself slim – TRUE

There are plenty of studies that suggest sleep deprivation is contributing to our bulging waistlines.

Research shows the high fat and sugar snacks we choose in anticipation of a quick energy boost when tired can increase our daily calorie consumption by a few hundred.

This more than wipes out the energy used by being awake and up on our feet for a bit longer.

The blue light we are exposed to from late-night screen time can also affect our melatonin levels and interfere with our sleep cycle, which doesn’t help.

Brown is best – TRUE

Not just when it comes to bread, pasta and rice…but there is increasing scientific research on brown fat. 

The human body has two types of fat tissue. When a person eats too many calories without burning them off, they are stored as white fat cells.

That is what causes a person to put on weight.

White fat cells (right) accumulate in the body when a person eats too many calories, but fails to burn them off. Brown fat cells (left) burn excess energy, and help reduce the size and number of white fat cells, thus helping a person to lose weight

Brown fat cells, on the other hand, burn excess energy and subsequently reduce the size and numbers of white fat cells. 

Brown fat is thus the type involved in burning energy rather than fat storage and is seen in babies who haven’t yet mastered the art of shivering to generate heat.

It is also found more commonly in people who keep a healthy weight.

It seems we may be able to increase our levels of brown fat by such things as exercise, particularly in the cold.

ADVICE WARNING AGAINST HIGH-FAT DIETS WAS ‘WRONG’ – STUDY

Research published last week concluded guidelines that told million of people to avoid butter and full-fat milk should never have been introduced.

The assertion challenges advice that has been followed by the medical profession for 30 years.

The experts say the advice from 1983, aimed at reducing deaths from heart disease, lacked any solid trial evidence to back it up.

The guidelines – the first of their kind – were introduced when as much as one-fifth of the average British diet was saturated fat such as butter, cream and fattier cuts of meat.

Britons were advised by an official dietary committee to cut their fat intake to 30 per cent of total energy and saturated fat intake to 10 per cent, while increasing the amount of carbohydrate they ate.

This led food makers to create low-fat spreads, including cholesterol-lowering products, while consumers shunned cheese, milk and cream.

However, now some scientists even say the advice is responsible – in part – for the obesity crisis because it encouraged an increase in carbohydrate in our diets.

So a brisk walk in these freezing temperatures may be just what your waistline needs.

There’s a quick fix out there somewhere – FALSE

Believe me, if there was a magic wand for weight-loss I would know about it. 

None of the slimming pills, supplements, crazy crash diets or celebrity tricks are worth the money or effort. 

Even surgery, though it can be life-saving for those with severe obesity and health risks, is not an easy solution – it requires a lot of heard work too.

There is no solution for my weight problems then? – FALSE

There is a way to lose weight…but you don’t hear much about it. In fact, it’s a closely guarded secret. 

Why? Because it’s not going to send the cash registers ringing.

It doesn’t need a sell out book or an expensive diet-shake, so there isn’t a penny of profit to be had in it. 

The only solution I have found in many years of working in the weight-loss field is simply getting back to basics: make small but sustainable changes to your life that you can keep up for good. 

No fads, no magic pills….just small steps that you can make into life-long habits. 

Focus on real food – that means avoiding anything processed wherever possible. 

By doing so you will automatically be reducing your junk food and refined carbs, eating natural fats and proteins, bulking up with fruit and veg – and dramatically cutting down your sugar intake. 

Sleep well, increase your activity levels – preferably outdoors – and understand that losing weight is not a sprint.

You didn’t put it on overnight and it won’t come off overnight either.

Focus on your health rather than your weight…and the pounds will come off, slowly but surely.

That is the best weight-loss wisdom I can pass on.

  

By Amelia Freer For The Daily Mail

Amelia Freer — the woman behind both James Corden and Kirstie Allsopp’s dramatic weight loss — reveals the startlingly simple basis of her fat-busting plan and how it can work equally well for men and women

Amelia Freer — the woman behind both James Corden and Kirstie Allsopp’s dramatic weight loss — reveals the startlingly simple basis of her fat-busting plan and how it can work equally well for men and women

Last week, writer Nick Curtis showed how your partner could shape up by losing an impressive 8lb in nine days on Amelia Freer’s new plan. Today, Amelia — the woman behind both James Corden and Kirstie Allsopp’s dramatic weight loss — reveals the startlingly simple basis of her fat-busting plan and how it can work equally well for men and women. Whatever your age or fitness level, here’s how to uncover a slimmer you.

Most of us have a good idea about the general principles of healthy eating, but these days there’s also a whole new set of eating hang-ups.

Thanks to the clean-eating movement we’re bombarded with messages about what we supposedly must eat and what we must avoid. In some ways, the movement’s been a step in the right direction, with good nutrition taking centre stage and easier access to ingredients. But — and this is a big but — it has also created anxiety, fear and confusion around food.

Food is not something to be feared. My eating plan is about the concept of ‘positive nutrition’ with a simple but effective pyramid tool. I want to focus on what you can eat, not what you can’t, and in doing so help you maintain healthy eating habits for life.

THE FOOD PYRAMID

The ‘positive nutrition’ pyramid (see table opposite), is a simple collection of images, each of which represents a single portion of food. The whole pyramid represents one day, and the aim is to tick off every type of food pictured.

After you’ve had breakfast and lunch, for example, you can then see exactly which foods still need to be ticked for your evening meal. You can then prepare a meal that incorporates those.

Some foods fall into more than one category — for example, a handful of almonds can be either ‘nuts and seeds’ or ‘protein’ or ‘healthy fats’. Half a tin of chickpeas could be both ‘starchy carbohydrates’ or ‘protein’.

It’s up to you to choose whichever food type you most need, and work out the rest of your day accordingly.

Importantly, the pyramid doesn’t specify or restrict what you choose to eat on top of the portions recommended. The foods pictured represent a suggested minimum.

In fact, some people struggle to include all the vegetables pictured and work up to this level slowly, starting with just one extra portion a day.

That doesn’t mean I’m encouraging a completely free rein — the pyramid will work only when it’s your first priority. It’s then up to you if you wish to add in foods or drinks that may be nice, but not necessary.

If you don’t manage every food pictured, don’t worry. I don’t want you to be stuffing yourself with all the remaining portions or glugging five glasses of water just before bedtime. Neither should you try to ‘catch up’ the next day; each morning, simply start afresh.

WELL WATERED 

Water should make up the majority of your fluid intake. If you don’t like plain water, try adding slices of cucumber or lemon. Also try herbal teas and organic milk. Drink tea and coffee in moderation: no more than one to two cups of coffee or three to four cups of tea a day.

Remember: Avoid sugar and artificially sweetened drinks. Giving yourself a clean break allows your taste buds to change: you may well find those drinks taste rather different after a couple of weeks without them.

Six portions of veg of all varieties should form the foundation of your meals, as they’re filling and rich in vitamins, fibre, minerals and beneficial nutrients

Six portions of veg of all varieties should form the foundation of your meals, as they’re filling and rich in vitamins, fibre, minerals and beneficial nutrients

GREEN IS GOOD 

Six portions of veg of all varieties should form the foundation of your meals, as they’re filling and rich in vitamins, fibre, minerals and beneficial nutrients. Try . . .

  • 1 to 2 handfuls raw leafy greens (salad leaves, spinach, watercress, rocket, baby gem leaves).
  • 2 to 3 tbsp chopped, fresh herbs
  • 3 heaped tbsp raw or cooked veg
  • 1 carrot or stick of celery
  • 1 medium courgette, leek or onion
  • 2 medium tomatoes or a handful of cherry tomatoes
  • half an aubergine or large pepper
  • a quarter to a half of a small head of cabbage

Remember: Don’t get too hung up on exact portion sizes — ‘guesstimates’ are fine. You could make up one portion with half an onion and half a carrot, for example.

You’ll get the hang of it quickly by using your clenched fist as a rough guide. Green, leafy veg can be a good non-dairy source of calcium for vegans or those avoiding dairy and just as with fruit, try to eat a rainbow of colours of seasonal vegetables.

If you’re not eating anywhere near three portions of fruit and six veg at the moment, I suggest you increase your intake by just one extra portion per day, working your way up

If you’re not eating anywhere near three portions of fruit and six veg at the moment, I suggest you increase your intake by just one extra portion per day, working your way up

THREE FRUIT RULE

If you’re not eating anywhere near three portions of fruit and six veg at the moment, I suggest you increase your intake by just one extra portion per day, working your way up. Try:

  • 1 handful large fruit chunks (mango, pineapple, melon)
  • 1 medium-size fruit (orange, pear, banana, apple, peach, nectarine)
  • 2 pieces small fruit (plums, apricot)
  • 2 large handfuls berries
  • 1 handful grapes — aim for black or red varieties for an antioxidant boost
  • 2 heaped tbsp fruit compote/puree

Remember: Don’t rely on dried fruit. They’re higher in sugar and not as filling as whole fruits. The same goes for smoothies. It’s fine to whizz up one portion of fruit (ideally alongside some veg and a source of protein) into a smoothie occasionally, but it’s better to eat your fruit whole.

And fruit juices don’t count as a portion of fruit — the fibre has been removed and they can be unhealthily high in sugar. Try to eat skins where possible because they provide fibre as well as antioxidants.

Include more than meat or fish in your protein three a day

Include more than meat or fish in your protein three a day

MORE THAN MEAT 

Include more than meat or fish in your protein three a day. Try:

  • 2 medium eggs (ideally organic or free-range)
  • 4 tbsp (about half a tin) cooked pulses (chickpeas, lentils, beans)
  • 150g organic, plain, fat-free yoghurt or 120g tofu

Remember: Avoid processed or smoked meats, such as ham, cured meats, bacon and sausages. Instead, eat fish two to three times a week. Ideally, one of those portions should be an oily fish, for its beneficial omega-3 fats. I also get at least one of my daily portions of protein from plants, such as almonds at breakfast or hummus at lunch.

THE RIGHT CARBS 

We get plenty of carbohydrates from fruit and vegetables, as well as from plant-based proteins such as beans and peas, so the two portions of complex carbohydrates are optional. Try:

  • 4 to 5 tbsp whole rolled oats
  • 1 to 2 slices bread (rye, wholegrain, buckwheat or sourdough)
  • 3 to 4 sugar-free oatcakes
  • 4 tbsp (about half a tin) cooked pulses (beans, lentils, legumes)
  • 2 to 3 small potatoes
  • 2 to 3 tbsp mashed potatoes, pumpkin or squash
  • 1 small sweet or baked potato
  • 3-4 heaped tbsp cooked, unprocessed grains/seeds (brown/wild rice, quinoa, barley or millet).

Remember: Opt for the lowest sugar, highest fibre and least processed carbohydrates you can find. The more it looks like it did when it was growing, the better.

Dietary fat is essential to the normal and healthy functioning of our bodies

Dietary fat is essential to the normal and healthy functioning of our bodies

GOOD FATS 

Dietary fat is essential to the normal and healthy functioning of our bodies. It is, however, the most energy dense of all the food groups, so if you’re watching your weight, you may want to stick to a couple of reasonably sized portions each day to make sure you give your body the nutrients it needs, without going overboard and tipping the scales. Try:

  • a quarter medium avocado
  • 1 tbsp cooking or dressing oil (olive, avocado or coconut oil)
  • 1 tbsp nut butter or tahini
  • 2 tbsp coconut yoghurt
  • 30g (matchbox size) cheese

Remember: There’s a difference between fats in terms of their potential health benefits, so I use a ‘traffic light’ system:

Red avoid: Processed trans fats and hydrogenated fats (found in processed foods, margarine, pastry, cakes and biscuits), commercial salad dressings and oils heated repeatedly to high temperatures, as this can create trans fats.

Amber eat mindfully: Animal fats such as those found in meat and dairy products.

Green eat happily: Oily fish or fish-oil supplements, nuts, seeds, avocado, olive oil.

Aim for a handful of unsalted nuts (almonds, cashews, peanuts, pecans) or seeds (chia, pumpkin, poppy, sesame) a day

Aim for a handful of unsalted nuts (almonds, cashews, peanuts, pecans) or seeds (chia, pumpkin, poppy, sesame) a day

GO NUTS 

Aim for a handful of unsalted nuts (almonds, cashews, peanuts, pecans) or seeds (chia, pumpkin, poppy, sesame) a day. They’re nutrient-dense, with a mixture of unsaturated fats, plant protein, minerals, fibre and phytonutrients.

Remember: Buy nuts and seeds raw, whole and unprocessed.

Eat a variety to ensure you’re topping up on different nutrients without going overboard on any in particular. Brazil nuts, for example, are a great source of essential mineral selenium; but you can eat too many; aim for 3–4 a week.

Extracted from Nourish And Glow: The 10-Day Plan by Amelia Freer (£16.99, Michael Joseph, out March 23). © Amelia Freer 2017. To order for £12.74 (offer valid to April 3), visit mailbookshop.co.uk or call 0844 571 0640. PP free on orders over £15.

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