Showing all posts tagged diet-weight:

Weight Loss Tip 15

Not only will this tip help you with weight management but it has all kinds of side benefits, both in terms of health and entertainment! ;-)

15. Increase your fibre intake. High-fibre foods take longer to empty from the stomach, helping control appetite. Include more wholegrain bread, oats, pulses, fruits and vegetables to benefit.

Weight Loss Tip 14

Good evidence from several sources behind this one and who would say no to a bowl of soup? It’s got to be worth a try!

14. Start with a bowl of soup. Headed to the canteen for lunch? Grab a bowl of soup. Men and women who started their meal with a vegetable soup consumed 20 per cent fewer calories overall, even when soup calories were included.

Weight Loss Tip 13

I think we all know biscuits are bad news but it seems that nuts make a good substitute.

13. Swap biscuits for nuts. Nuts are high in calories, but nut-eaters tend to be slimmer than those who avoid them. Overweight adults swapping carbohydrate snacks for almonds (containing the same number of calories) lost more weight and body fat than a control group.

Weight Loss Tip 12

As well as keeping the Dr away an apple a day may keep the calories at bay!

12. Eat an apple before lunch. According to researchers at Pennsylvania State University, adults who munched a raw apple before a pasta-based lunch consumed 200kcal fewer than those eating apple sauce or drinking apple juice.

Weight Loss Tip 11

Hit the yoghurt! Low fat dairy is good :-)

11. Snack on high-protein yoghurt. Afternoon snacker? Eat yoghurt to get a grip on appetite control. In a study published in the Nutrition Journal, women eating a high-protein yoghurt after lunch felt less hungry during the afternoon and ate around 100kcal fewer at dinner than groups eating chocolate or crackers.

Weight Loss Tip 10

We’ve all heard this before but there does seem to be some common sense and science behind it.

10. Drink a glass of water before your meal. It sounds faddy, but thirst can be mistaken for hunger. In one study published in the Journal of the American Dietetic Association, dieters drinking a glass of water before meals went on eat 75kcal fewer.

Weight Loss Tip 09

This is a good one, who wouldn’t prefer some lovely scrambled eggs on toast (go easy on the butter) instead of a bowl of junk cereal?

9. Swap cereal for eggs. Lots of breakfast cereals are high in sugar and low in fibre. Scientists at the Pennington Biomedical Research Centre discovered that overweight adults swapping ready-to-eat cereal for eggs felt fuller and went on to eat fewer calories at lunch.

Weight Loss Tip 08

Good news if you like chicken breast and whey protein shakes!

8. Increase your protein intake. The benefits of increasing protein intake for weight loss are hard to ignore. In a 2013 study published in the FASEB Journal, adults assigned to a weight-loss diet with double the recommended daily intake of protein lost more body fat and less lean mass than a standard protein group.

Weight Loss Tip 07

I’ve never worked out how folks can go without breakfast, I’d feel terrible. Turns out it’s even worse news to skip breakfast if you are trying to shed a few pounds.

7. Breakfast like a king. Eating breakfast won’t magically melt away the pounds, but studies do show breakfast eaters tend to have fewer unhealthy habits. Last year researchers at Bath University found breakfast eaters burned 400kcal more a day than breakfast skippers through spontaneous low to moderate activity.

Weight Loss Tip 06

Ideally find a training partner who is a bit fitter than you to provide inspiration and to stop you slacking! Avoid training with riders who are a lot less fit than you are on a regular basis, you will de-train.

6. Ride with a friend. Lack of motivation stopping you exercising? Get a training partner. Research from Michigan State University found women cycled on a stationary bike twice as long when working with a virtual partner than when cycling alone.