Back to basics – 5 step plan for successful, healthy weight loss

 

FIVE STEPS TO LOSING WEIGHT AND MAINTAINING THE LOSS

This is weight loss ‘in a nutshell’. Don’t worry about all the diets, calorie counting, macros… try this and you’ll feel better very soon. If you need more individual help, contact me for a call back

  • STEP ONE

Get on the scales first thing tomorrow and NOTE YOUR WEIGHT. Keep an eye on how you’re doing by weighing at least once a week at the same time of day

  • STEP TWO

Buy (and eat!) lots of vegetables, especially those that grow over the ground (root veg are higher in carbs so not many of those) 1½lb (or 700g) per person per day (soups, salads, stir fries, roast veg etc etc..) and just one or two pieces of fruit a day. Frozen fruit and veg are every bit as good as fresh in terms of nutrition.

  • STEP THREE

Eat no more than one slice of bread (or half a large wrap, 3 Ryvita, 3-4 tbsp oats (made into porridge), cooked rice, pasta, couscous etc or one medium potato, no more than twice per day

(NOTE: these portion sizes are for an average woman and older men. Children and teenagers, most men and very active adults need more than this – try doubling or 1½ times this portion size)

  • STEP FOUR

Make sure you have protein with every meal (eg eggs, 0%fat natural Greek yoghurt, beans, lentils, chick peas, fish, lean meat, cheese, nuts, tofu) and watch portion sizes especially of higher fat items

  • STEP FIVE

Drink 2 litres a day (4 pints) of water including tea, herbal tea and coffee (if it’s not strong!), keep alcohol to one or two drinks a week if you want to lose weight and exercise to your own ability aiming for at least three hours total in the week