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DIET & FITNESS

Lose up to a stone in a month without crash dieting

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Want to look great for summer but cant bear the thought of another diet? Take a look at
Rachael Anne Hills no-nonsense, top tips for fast, healthy, weight loss.
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Posted By Rachael Anne Hill, Wednesday, 11 May 2011 10:49 BST

Take up juggling
No, not the ball throwing variety - Im talking food
juggling instead. Juggling the ingredients of your
favourite meals by reducing the carbohydrate content
slightly and increasing the amount of fruit and
vegetables can be a highly effective way of cutting
calories and controlling blood sugars whilst doubling
your nutrient intake into the bargain.
For example, a spaghetti bolognaise made in the usual
way of frying mince and onions, adding a tomato based
sauce and serving on top of a plate of spaghetti
amounts to approximately 600 calories.
If however, you juggle the ingredients by using 50% less meat and spaghetti and add in more vegetables in
the form of peas, sweet corn, tinned tomatoes, mushrooms and grated carrot (which dissolve within the
cooking process to give the tomato sauce a fabulous, smooth, rich, velvety texture) youll not only create a
far tastier, healthier, more filling meal, youll halve the calories to approximately 300 per serving too.
Apply this process to all your favourite meals and watch your waistline whittle away.
[See also: What's the best time to exercise?]

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Zero calorie your drinks

The calories within drinks really can stack up so just for this month ditch the lattes, sodas, juices, wine and
beers for water, herbal or green teas instead. Youll not only save over 500 calories a day youll 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.
Curb your carbs
Carbohydrate based foods are essential for energy but not all carbs are equal. Refined carbohydrates such
as cakes, biscuits, most breads, pastas and cereals are often lacking in nutrients and can send blood
sugars rocketing resulting in increased appetite, cravings and lethargy so they are best avoided wherever
possible. Instead, focus on more unrefined, lower GI alternatives but still keep servings sizes small.
For example, swap white breads for rye or stone ground, whole meal varieties. Switch from plain pasta to
whole meal, white rice to brown rice and add in more beans, pulses and oats to your meals and snacks.
Bulk out your meals and snacks with extra fruit or vegetables wherever possible too as these also contain
carbohydrate but digest at a slower rate helping to prevent blood sugars from spiking.
[Useful: Six ways to eat yourself happy]
Move!
Exercise is not only key to getting the weight off, studies show it also greatly increases the chances of it
staying off. Aerobic activities such as walking, running, dancing, cycling, skipping, skating and swimming all
increase your metabolic rate and burn calories. Aim to do at least 30 minutes a day and always take five
minutes before and after exercising to warm up and cool down thoroughly. Work at a level where you are
breathing heavily but could still hold a conversation if required.
If you are a confident exerciser try adding in short 30 to 60 second bursts of higher intensity exercise every
4 to 5 minutes. For example, when jogging, walking, cycling or swimming increase your pace for 30 to 60
seconds or, if exercising on a cardio vascular machine, increase the speed or the resistance you are
working at. This is called interval training and can help to burn up to 30% more calories per session.

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Impose a calorie curfew
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.

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Down size your dinner service

To avoid feeling hungry or deprived try eating off a smaller plate. Researchers at Cornell University found it
really does work! They took a group of 85 nutrition expertsa population with extensive education about
healthy eating habits and gave them either a 34 oz. or 17 oz. bowl.
They were then invited to serve themselves from a selection of different ice-creams. Interestingly, the
nutrition experts who had been given larger bowls served themselves 31% more ice cream resulting in an
average calorie intake of 225 calories compared to the 144 calories eaten by those with smaller bowls. This
only goes to show that, because we automatically eat approximately 92% of the foods we put on our plate,
switching to a smaller one and ordering child or starter sized portions in restaurants really is a highly
effective way of tricking ourselves into eating less without feeling deprived.
Get fussy with fats

http://uk.lifestyle.yahoo.com/diet-fitness/lose-up-to-a-stone-in-a-month-without-crash... 11/05/2011

Lose Up To A Stone In A Month Without Crash Dieting - Yahoo! Lifestyle UK

Avoid all high fat foods such as cream, chocolate, take outs, crisps, chips, puddings, cakes, biscuits and
cheese. However, dont 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.

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Eleanor 6 minutes ago Report Abuse

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its a fact that as we get older we need and use less calories and we are not as mobile so
what you need to do eat the same food as always but a bit less
Replies (1)

Janet Silvester 8 minutes ago Report Abuse

wot do i eat to keep my weight down , i only eat chicken, fish, lamb, but no red meat im a
i,b,s sufferer so i cant eat fruit, or dairy products ,but can eat salad and veg of any kind , and
im told a spiritural healer will help , does any body else have the same symptoms x
Reply

A Yahoo! User 8 minutes ago Report Abuse

Knowing I was over weight and having been diagnosed with a Hiatus hernia and Barrets
syndrome I watch what I eat. I have cut out food with too much fat in, alcohol, except on
saturday, only eat bread once a day and eat lots of veg and fruit and have lost 5lb in the first
week - and feel great - doing more exercise too. Stuff we all know about but need a good
kicking to get going !!
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Mosey P 10 minutes ago

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Can anyone tell me the name of the Diet our lovely Duchess of Cambridge is reported to
have been on ? Thank you
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A Yahoo! User 13 minutes ago

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I am 72 years old and have never been the size I am now I am in a size 20 in clothes , I fell
bloted after I have a meal please can you help me to to come down to the size I shoud be
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Anthony 15 minutes ago

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11

13

There is only 1 sure fire way to lose weight. Stop filling your fat face with food.
Replies (1)

Gadgetsfree4u.co.uk

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Peter 19 minutes ago Report Abuse

Get a dog!
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MillionaireFriends.CoM

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Sarah 23 minutes ago

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they tell us the obvious because that is the only proven way to lose weight - there is no quick
fix or magic pill, so nobody is likely to come up with anything different anytime soon - i
suggest that the key is not to allow yourself to gain a significant amount of weight in the first
place (unless caused by medical problems) - nip it in the bud as you see the scales going up
- that what I do and I have maintained my weight of nine stone for 25 years or more - i can

http://uk.lifestyle.yahoo.com/diet-fitness/lose-up-to-a-stone-in-a-month-without-crash... 11/05/2011

Lose Up To A Stone In A Month Without Crash Dieting - Yahoo! Lifestyle UK

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tell if my weight is going up, and I adjust my eating before it takes hold - bad habits can
creep in very easily.
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