4 GREAT WAYS TO SHIFT LOCKDOWN WEIGHT GAIN…
You don’t need to go on a fad diet to shift the belly fat. A few simple diet tweaks will make all the difference to your waistline
The legacy of the lockdown for many has been gaining the lockdown stone. Belly fat, or visceral fat, around our waist is bad for our health, putting us more at risk of developing type 2 diabetes, heart disease, certain cancers and, of course, coronavirus itself. Making small diet changes every day can make a big difference to our waistlines. Get started with these tried and tested ways for healthy weight loss:
1. Check serving sizes We know to sidestep supersized grab bags of crisps and large chocolate bars, so it’s often the everyday portion sizes that catch us out. When cooking, start weighing foods you normally guesstimate. You’ll be surprised what counts as a healthy portion size. See below for healthy portions of foods we often overeat.
Muesli 45g, around 3 tbsp, 165 calories.
Rice 75g uncooked, 205 calories, about the size of a tennis ball when cooked. Pasta 75g uncooked, 150 calories about the size of a tennis ball when cooked.
Chips 200g cooked, about 14 chips, 265 calories.
Cheese and tomato pizza 410 calories, half the size of a medium-sized dinner plate.
2. Rethink your plate Eat for your body size not your person you live with says dietitian Jennifer Low (jlnutrition.com). Women generally need to eat less than men, so plate up with that in mind. It’s simple but even switching to smaller plates will help, then divide it into these food groups: half veg, a quarter starchy carbs and a quarter protein. This cuts calories while increasing your vitamin and mineral intake.
3. Follow a diet plan Dietitian Juliette Kellow recommends daily meal plans providing around 1,400-1,500 calories, plus regular exercise, to lose up to 2lb a week. Here’s the rough daily split: around 300 calories for breakfast, 400 calories each for lunch and dinner, two 100 snacks, plus 300ml of skimmed milk or plant-based milk alternative for drinks. If you keep to mainly home cooked meals with plenty of fruit and veg and wholegrains (see the Portion Guide advice at the British Nutrition Foundation’s website (www.nutrition.org.uk), plus have a couple of lean protein-rich foods and you’re more likely to stick to your healthy eating plans and see the desired results without going hungry. Follow Juliette on Instagram @juliettekellownutritionist
4. Kickstart weight loss with intermittent fasting, such as the 5:2 fast diet or the 16:8. You can lose up to 3lb a week and the quicker results can be motivating. Find more about the 5:2 at Michael Mosley’s Fast Diet website (https://thefastdiet.co.uk) and the 16/8 at nutritionist Amanda Hamilton’s website (www.amandahamilton.com). Consult a GP if you have a condition or are pregnant.