HOW TO LOSE WEIGHT AND KEEP IT OFF THE HEALTHY WAY

JUST A FEW SMALL CHANGES CAN MAKE ALL THE DIFFERENCE WHEN LOOKING TO LOSE WEIGHT. OUR EXPERT BEC MILLER SHARES SOME OF HER BEST TIPS TO MOVE THE WEIGHT AND KEEP IT OFF.

Many Australians, especially women will feel the need to lose weight at some point in their lives. In fact, it is predicted one in four Australians try a new diet each year. Many will go on unrealistic diets and spend years fluctuating which can cause a host of physical and mental health issues, including poor digestion and developing a negative relationship with food. The good news is there are ways to get healthier and to achieve your weight-loss goals without deprivation.

Bec Miller, the founder of Health with Bec, is one nutritionist who is fast becoming known for her extremely successful program which has seen thousands of women achieve their goals sustainably and keep the weight off for good. We asked her for her top tips for keeping weight off this year.

Drink enough water

It’s an oldie but a goodie - you should be drinking at least eight glasses of water each day and ideally have one before every meal. Often when we feel tired or overly hungry part of the problem is that we are actually thirsty. By solving the thirst problem before you eat, you are more likely to eat less. Additionally, being hydrated will help you absorb the nutrients of the food you have consumed and digest it better.

Drink coffee before noon - if you can tolerate it

If you are a coffee drinker, have a cup of coffee before noon. Coffee is great for boosting your metabolism and keeping you feeling fuller for longer. Be mindful of the type of milk you are using, ideally have your coffee black. Drinking coffee late in the afternoon can also be detrimental to your sleep. Good sleep is important when trying to lose weight - it keeps your cortisol in check and you are less likely to over-eat or snack when well rested.

Try intermittent fasting

This one can be a bit controversial but if done well intermittent fasting can work wonders.

Intermittent fasting is a pattern of eating that cycles between times of fasting and times of eating. The easiest method in my opinion is the 16/8 method which involves skipping breakfast and restricting your daily eating period to 8 hours. For example you may eat between 12noon and 8pm which gives you a 16 hour fasting window. There are a number of other methods also, but this is the method I find best.

Take glucomannan

Glucomannan is a great supplement to take if you are looking to lose weight. It is a dietary fibre that is made from the konjac plant and it helps to regulate your appetite which can help you feel fuller for longer.

Cut down on the carbs and cut the refined sugar

Tried everything and can’t lose weight? If you haven’t tried cutting down on your carb intake and going sugar free, it’s absolutely worth a try. Eat a diet rich in lean protein, nonstarchy veggies, fruit, nuts, seeds and healthy fats (whilst being conscious of calories). Eating this way will help to keep you feeling satiated for longer, your blood sugars stable and keep your cravings away, which in turn helps you eat less and prevent energy crashes.

Use smaller plates

Honestly, it makes a difference. Your meal seems so much bigger on a smaller plate, you won’t even notice if you are cutting your portions.

Move every day

When it comes to weight-loss, diet is around 80 percent of the formula and exercise is 20 percent. Exercise helps you feel more energised which helps you be more motivated to make healthier meal choices. Exercise also helps you burn energy which can help you sleep better and it is great for helping you tone up and shift some kilos.