10 Tips For Weight Loss
- Regular moderation – Eat small, frequent meals throughout the day. Avoid refined carbohydrates such as white bread, rice and pasta-choose wholemeal equivalents as these are high in fibre and keep you fuller for longer.
- Take 15 – When hungry, try distracting yourself with another activity for 15 minutes, as this will often help to subside it.
- Slowly does it – Before you eat, take a few deep breaths and then slowly eat a small mouthful. Relish the sensation rather than wolfing it down.
- Polish your pegs – Reach for your toothbrush instead of chocolate. Cleaning your teeth when you're peckish will stop you wanting sugary treats because you won't fancy them once you've a clean, minty mouth.
- Burst your thirst – Dehydration is a key cause of fatigue and can make you want fast-energy foods that lead to blood-sugar imbalances. If you're hungry, have a large glass of water and wait 5 minutes to make sure you're not just thirsty.
- Chromium care – Taking the supplement chromium may help balance blood-sugar levels and reduce hunger and cravings.
- Killer vanilla - Some smells trick the brain into thinking it is not hungry. Wearing a vanilla scented patch reduces your cravings for sweets and chocolates (including vanilla ice-cream). Try sniffing a vanilla candle or some pot-pourri.
- Stop sitting - People get cravings when they are sedentary – often at work or in front of the TV. Go for a brisk walk outside, or run up and down the stairs. Exercise releases mood-boosting endorphins, so you'll feel better and distracted from food pangs.
- Don't skip brekkie – breakfast kickstarts your metabolism for the day and is crucial for better energy balance. A piece of fruit along with muesli, porridge or and egg on wholemeal toast is ideal.
- Go nutty – small snacks (such as dried fruit or nuts) between meals will stop you feeling hungry and keep your blood sugar levels constant. Eat dried fruit and nuts together, as the protein in the nuts helps steady the release of sugar from the dried fruit to balance your hunger pangs effectively.
Reduced Carb Breakfasts
- Medium size bowl of high fibre cereal (All Bran, Bran Flakes, Porridge, Fruit n Fibre.
- 2 scrambled eggs, 1 slice ham and onion. Serve with tomato and 2 rye crackers.
- Medium bowl of porridge in water, add 1-2 tbs of tinned mandarins and semi-skimmed milk.
- Poached egg, tomato and grilled mushrooms.
- ½ grapefruit, 2 boiled eggs and 1 slice of wholemeal bread or rye cracker.
- Omelette made with 3 egg whites/1 yolk, tomatoes and mushrooms.
Reduced Carb Lunches
- Grilled chicken breast, large green salad, 1tbsp cottage cheese.
- Small tin of salmon with 2 Ryvita crackers.
- Omelette made with chicken, peppers and onion, served with veg OR salad.
- 2-3 rye crackers topped with low fat cottage cheese & pineapple.
- Tin of tuna in brine mixed with onion or peppers. Serve with wholemeal toast.
- Chicken or tuna salad. Add boiled egg, tomatoes, onion and small potato.
- Tuna & prawns, lettuce, tomato, onion and carrots with low fat dressing.
- Omelette or scrambled eggs filled with ham & tomato, chicken, onions and peppers, tuna & peppers, peppers, onion, tomato or 10oz of grated cheese.
- 2-3 slices of turkey/ham, large tossed salad, 1-2 Ryvita crackers.
- Bowl of Baxters Healthy Options soup, piece of fruit.
Reduced Carb Dinners
- 2 slices of chicken or turkey, cabbage or string beans, 3-4 baby potatoes.
- 1 low fat ready meal with fresh vegetables.
- 3 egg omelette (use only 1 yolk) with ham, peppers & onion. Serve with fresh vegetables.
- Rump steak with grilled mushrooms & onion. Serve with large salad or fresh vegetables.
- Grilled chicken breast, 1 medium sized sweet potato, green beens/carrots.
- Stir-fry prawns with onions, peppers, broccoli, bean sprouts and fresh chilli.
- Grilled cod steaks with carrots, cauliflower & green beans.
- Brown rice (medium portion) with peas, peppers, chicken breast and salad.
- Grilled tuna burger (mix tuna, onion, breadcrumbs, seasoning & egg white together) served with 1 wholemeal bap.
- 1-2 medium grilled chops with a selection of boiled vegetables.
- Lean mince burger with tossed salad.
- Grilled seasoned breast of chicken and vegetables.
- Chicken omelette and salad.
- Roast leg of lamb & vegetables.
- Large salad with egg, chicken or fish.
- Grilled salmon or trout with vegetables.
- Grilled steak & vegetables.
- Grilled spare ribs & vegetables.
Reduced Carb Snacks
- 2 rye crackers with 2 slices of ham and tomato or low fat cottage cheese.
- Sugar-free jelly & low fat yogurt or scoop of low fat ice cream.
- 1 pot of low fat yogurt, custard or rice with 1 piece of fruit.
- Fruit salad - mix apple, orange, grapes, plum and kiwi.
- Small tin of tuna on 2 rye crackers.
- Protein shake with an apple or orange.
- Sugar-free jelly.
- Handful of stawberries or ½ grapefruit, handful of grapes.
- Fresh fruit salad - plums, raspberries, strawberries, kiwi, peach. No added sugar.
- 1 dry wine or 2 wine spritzers.
- 2 slices of lean ham & cracker. 1 slice of chicken and thin slice of cheddar cheese.
Meals For Those On The Move
- Ryvita crackers/toppings - Ryvita crackers (2-3), light triangles (1-2), chicken or ham slices (1-2) OR Ryvita crackers (2-3), light triangles (1-2), small tin of tuna and sprinkle with black pepper.
- Mustard yogurt tuna salad - 1 large tin of tuna in brine, 2tbsp low fat plain yogurt, 1tbsp lemon juice, 1tbps Dijon mustard, 1tbsp chopped scallion. Mix in a bowl and eat or fill into medium wholemeal roll. Add salad.
- Tuna & egg salad - Selection of salad greens, onions, ½ apple chopped, ½ orange, some beetroot and 1 tin of tuna in brine. Add 1 egg cut in quarters. Serve with 2 Ryvita and 2 tbsp of cottage cheese if required.
- Baked potato choices - Cottage cheese & salad. Tuna, sweetcorn and salad. Beans and salad. Serve hot or cold.
- Tuna & Broccoli pasta salad - 1 cup of cooked pasta with a few chopped peppers and salad. Mix in a little low fat cottage cheese to bind together, or a little low fat cheese sause.
- Ham & bean salad - 2 slices of lean ham, ¼ can of mixed beans, 6 cherry tomatoes, sprinkle of onions, ½ pepper, and selection of greens.
- Toasties - hot or cold - Tuna & onion, chicken, onion & sweetcorn, lean ham and low fat cheese slice. For a dinner, make extra and heat up if possible.
- Beef, ham & chicken salad - 1 slice of Sunday roast, 1 slice of lean ham, 1 slice of chicken or turkey, 1 hard-boiled egg, selection of greens, tomato and a little low fat cottage cheese. Can be eaten in 2 halves.
- Soups & pittas - Baxters Healthy Options with toasted pitta bread chopped up or swedishe 'krisprolls' low in carbs (2-3 rolls).
- Wholemeal sandwiches or rolls - Chicken & sweetcorn. Tuna & onion or peppers or sweetcorn. Ham & low fat cheese. Beef, onion & Tomato. Cheese & tomato. Egg & onion. Egg & smoked ham or turkey.
- Snacks - Low fat yogurts, low fat custard or low fat rice. Add some chopped fruit. Add sugar free jelly to one of the above and 2tbsp of dry cereal.
- Filled pitta selections - Scrambled egg & onion. Srambled egg & ham. Scrambled egg with chicken pieces & peppers. Low fat cottage cheese & chicken.
Weight Gain Breakfasts
- Large sized bowl of high fibre cereal, ½ an apple or orange, or strawberries on top, and a Progain shake.
- Bowl of porridge made in water with 1 tbsp of raisins and a Progain shake.
- Omelette (3 egg whites & 1 yolk) made with ½ a cup of chopped onions, peppers and ham. Serve with 1 wholemeal muffin and a Progain shake.
- Yoghurt & a bowl of high fibre cereal with 1 piece of fruit and a Progain shake.
Weight Gain Lunches
- Grilled chicken & salad sandwich in wholemeal bread, or have an open chicken sandwich on 1 slice of bread. Progain shake.
- 2 hard boiled eggs, 2 slices of wholemeal toast, salad and 2 tbsp of cottage cheese. Progain shake.
- Wholemeal roll, ½ a chicken breast, lettuce, tomato, cheese and 1 piece of fruit. Progain shake.
- Chicken breast, jacket potato and vegetables. Progain shake.
- Chicken or tuna in pitta pockets with 1 tbsp of sweetcorn, beetroot, mandarin oranges with a small amount of mayo. Progain shake.
- Scrambled egg on toast, grilled mushrooms and grilled tomatoes. Progain shake.
Weight Gain Dinners
- Steak, pasta and vegetables. Yoghurt for dessert.
- Grilled chicken breast, 2 medium baked potatoes, 2tbsp cottage cheese and fresh vegetables. 1 piece of fruit.
- Pork fillet with 2 cups of whole pasta, broccoli and carrots.
- Cup of chopped peppers, onions, sweetcorn, 1tbsp kidney beans, ½ chicken breast, 1 cup of boiled rice and 1/3 jar of homepride sauce.
- Salmon with 3-4 potatoes, 2tbsp sweetcorn, broccoli and carrots.
- 3-egg omelette (only one yolk) with milk, chopped chicken breast, ½ onion, red peppers, 1tbsp kidney beans and microwaved fresh veg as a side dish.
- Any low fat ready meal. Add fresh veg to fill up.
- Grilled steak and vegetables.
- Grilled spare ribs and vegetables.
Weight Gain Snacks
Mid-morning & mid-afternoon
- Tuna mayo sandwich on wholemeal bread.
- Large handful of mixed nuts with 2 pieces of fruit.
- Promax meal bar with 1-2 pieces of fruit.
- Progain and 1 banana.
Before bed
- Tub of cottage cheese in wholemeal toat or ryvita. Progain shake.
