50 Weight Loss Tips

Need to shift a few pounds? Make these easy changes to your diet – and watch the fat fall off!

1 Swap your regular cheese for goat’s cheese. It’s 40 per cent lower in calories than the stuff made from cow’s milk.

2 Sprinkle cinnamon on a yoghurt each day to burn fat. The spice is a powerful metabolism raiser; half a teaspoon a day is enough to burn an extra kilo a month.

3 Sip green tea. It contains a compound that reacts with caffeine to boost both fat oxidisation and resting metabolic rate by 20 per cent.

4 Eat beans, such as the cannellini, haricot or kidney varieties. People who add them to each meal are 22 per cent less likely to become obese.

5 Drink milk. Calcium prevents the storage of fat at a cellular level.

6 Slice your food to consume 20 per cent fewer calories. People rate sliced servings as 27 per cent larger than equal amounts of whole veg.

7 If it didn’t grow, walk or swim, don’t eat it. Processed foods are loaded with harmful trans-fats and  artificial sweeteners that play havoc with your metabolic system.

8 Putting tomatoes in your sandwiches will keep you feeing fuller for longer, and will make you less likely to gorge on mid afternoon snacks. The fruit suppresses the hunger hormone ghrelin, which is responsible for hunger pangs.

9 Drinking a glass of carrot juice a day will help you lose four pounds over 12 weeks compared with non-juice drinkers. It’s high in fibre and nutrients that help burn the blubber.

10 Eat three 250kcal protein-rich snacks a day: those who do are 30 per cent more likely to lose weight.

11 Grab a handful of peanuts (or cashews: my favourite) a day to get heart-healthy folates and fibre, plus a higher satiety level than other foods to stop you grazing.

12 Drink grapefruit juice for breakfast and you’ll lose four and a half pounds in 12 weeks thanks to its insulin-lowering enzymes.

13 Add lentils to each meal and you’ll lose over 15 lbs in 10 weeks. The pulses are packed with the amino acid leucine, which burns fat fast.

14 Eat breakfast every day. Those who fail to kickstart their metabolism with a meal in the morning  eat 100 more calories a day.

15 Leave a maximum of three hours between meals to ensure your metabolic rate doesn’t fluctuate.

16 Eating fish and natural yoghurt will help to give your metabolism a boost. They are both great sources of iodine, which encourages the thyroid  gland to burn fat.

17 Eat high-fibre, low-starch carbs such as raw nuts, quinoa, barley and oats. These will regulate your insulin levels and reduce hunger pangs throughout the day.

18 Eat good fats to burn fat. Eggs, avocado, olive oil and the dark meat of chicken are all good for your body and also help cut the risk of heart diease.

19 Eat chilli con carne once a week. An enzyme in kidney beans tells the body to break down stored fat instead of carbs for energy, while the minced beef boosts your metabolism.

20 Scoff eggs for breakfast. They contain low-calorie protein, which is perfect for weight-loss, plus they’ll keep you feeling full all morning.

21 Don’t overdo sports drinks. These can contain high-GI carbs, which can increase body fat. For runs of less than one hour, drink water instead.

22 Drink oolong tea instead of water to burn 12 per cent more body fat.

23 Eat pineapple. Not only is it a great snack to spark your metabolism, but it also contains the enzyme bromelain, which helps to break down protein, essential for muscle recovery.

24 If you drink fresh juice, drink the juice that has bits in it. The fibre is processed at a slower rate, staving off hunger.

25 Add some chopped spring onions to your post-run meal. They help you metabolise carbs for fuel, plus they’re full of fibre and calcium,   which aid weight loss.

26 When getting your five-a-day fruit and veg, eat more berries to lose weight. Other fruits contain lots of fructose, which can combine with carbohydrates to add body fat.

27 Add some chilli to your meals. The fiery pepper will add a kick to the dish, rev up your metabolism and help to process fats more efficiently.

28 A daily glass of red wine can stop you putting on weight around your belly. The antioxidant resveratrol, found in the grapes, inhibits the development of fat cells around your waistline.

29 Eat pomegranates to lose weight. Their seed oil reduces the body’s ability to store fat and they’re so sweet they’ll curb your desire for sugary snacks.

30 Sit down at the table to eat and you’ll consume a third less than when you’re munching on the move.

31 Eating popcorn lowers your blood glucose levels, which in turn helps to burn fat. Just make sure it’s plain, not sweet or buttered.

32 Add paprika to your meals. The mild ground red peppers contain six times the vitamin C found in tomatoes, which is crucial for enabling your body to convert fat into energy.

33 Splash on reduced-salt soy sauce to shed the pounds. Research shows that soy proteins interact with the receptors in our brains that tell us we’re full.

34 Wait before helping yourself to seconds. It takes 20 minutes for your stomach to send the message to your  brain that it’s full.

35 Vinegar-based food dressings contain acetic acid, which speeds up the rate at which your body burns fat. Add a few glugs to salads and sauces.

36 Drizzle olive oil on salads. Its good fatty acids trigger a hormone that tells the body it’s full.

37 Can’t face a heavy breakfast? Blend 200g strawberries, 125ml soya milk and two teaspoons of vanilla extract for a belly-banishing smoothie.

38 To get the perfect body fat percentage, eat three grams of protein per five pounds of body weight every day; only 20-30 per cent of your total calorie intake should come from fat.

39 Dilute the milk in your cereal with water to reduce the absorption of sugar and decrease fat intake.

40 Invest in a gravy separator (£7.50, debenhams.com). It splits the fat from your homemade gravy, so you can pour a sin-free skimmed version over your Sunday roast.

41 Eat red peppers. They contain capsaicin, the chemical that gives them their taste and which boosts your resting metabolic rate by up to 25 per cent.

42 Dine with people who eat less than you. Research shows that people tend to match their food intake to their dining partner’s. 

43 A salad of black beans, peppers, tomatoes, onion and sweetcorn with an olive oil and lemon dressing encourages weight loss. The combination of fibre, hunger suppressants and fat-burning chemicals will shed the pounds.

44 Eating an apple 15 minutes before a meal means you will consume around 180 fewer calories in total.

45 Instead of crisps, eat blue corn tortilla chips (£3.59, ocado.com). They contain half the fat of standard crisps and also release sugar more slowly into the bloodstream, which controls insulin levels and slows weight gain.

46 Take conjugated linoleic acid (CLA) capsules every day (£11.24, hollandandbarrett.com). You’ll lose up to nine per cent more fat over a year.

47 Banishing carbohydrates will lead to storing more fat in the long run. Instead, cut your carb intake by 200g a week to stimulate the appetite-repressing hormone leptin and kickstart your metabolism.

48 Eat one portion of dairy food every day. Research has found that doubling calcium intake increases the rate your body metabolises fat by 50 per cent.

49 Choose spinach in favour of other greens. It contains double the fibre, which helps your body process fats more efficiently.

50 Use small plates or bowls to serve your meals on or in.  This will make you reduce the portion size of your food, whilst making your brain think that there is a lot on the plate.  You’ll get a good sized meal without over doing the portion size.

Oh and one more bonus tip… if you’re serious about losing weight… ditch the alcohol (or at least limit it and have 1 month / fortnight off it).  Alcohol has a lot of empty calories and can put a dampner on any weight loss you’re trying to achieve!


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