image

6 simple weight loss tips for slimming down after lockdown

Losing weight can reduce your risk of some potentially serious health problems

There’s no getting around the fact that losing weight takes work and there’s no ‘secret’ way to do it. But the journey to health doesn’t need to leave you feeling hungry or unhappy with fad diet rules.

In a survey of 2,254 people, carried out by King’s College London and Ipsos MORI in May, 48% said they had put on weight during lockdown – so plenty of us are now likely to be seeking out strategies for slimming down.

Here, we asked Lyvit nutritionist Katie Russell for some simple tips for losing weight healthily, happily and sustainably.

1. Meal plan

“Meal planning not only helps you prepare what you’ll be eating, but ensures you only buy the ingredients you need, avoiding picking up unnecessary, unhealthy items which you may be tempted to snack on.

“You’ll also likely find that meal planning for the week saves money and minimises food waste too.

“You don’t have to stick to one type of meal for the whole week either, as that can get very boring, very quickly. Mix up your protein sources, for instance; you might plan to have fish twice a week, and then chicken or beef on other days.”

2. Start a routine

Home Cooks Cooking GIF by Masterchef - Find & Share on GIPHY

 

“For many, the main problem with working from home is binge eating. Most of us weren’t used to having the kitchen cupboard a couple of steps away, therefore avoiding snacking is essential to keeping on track with a healthy diet.

“A great way to do this is by time restricting your eating. This doesn’t have to be as strict as fasting, but plan your mealtimes and avoid unnecessary eating in between.

“Alternatively, set a cut-off time for when to stop and start eating. For example, eat breakfast at 8am and have your last meal by 7pm. This will stop you snacking in the evening, which is the most popular time for people to consume extra calories.”

3. Fill up on water

Thirsty Ice Water GIF by ZinZen - Find & Share on GIPHY

 

“Drinking lots of water and water-based drinks, such as herbal teas, will not only help your metabolism, but will also cleanse your digestive system and keep you feeling full and satisfied.”

4. Keep busy

Fitness Workout GIF by 8fit - Find & Share on GIPHY

 

“A dangerous territory when it comes to diets is boredom eating. The most tempting thing to do when you’re bored is to grab something to eat. Of course, there’s nothing wrong with having a snack, but why not try to pick up a healthier alternative such as carrot sticks, which are high in Vitamin A?

“Keeping busy can stop us from tucking into too many treat foods. Take up a new hobby or try a fitness class.”

5. Stock up on protein

“When you are eating, fill up with foods high in protein. Protein is found in a wide array of foods and is crucial in your daily diet and health.

“Foods high in protein have many benefits, such as aiding weight loss, muscle building and they’ll also keep you feeling fuller for longer. Great options include chicken, eggs, tuna and Greek yoghurt.”

6. Allow yourself a treat

“These are stressful times so allow yourself the odd treat. You might think that restriction is a good way to lose weight quickly, but it isn’t sustainable or enjoyable.

“By allowing yourself a small treat now and again, you will keep in control of your cravings and are more likely to keep on top of a healthy diet long-term.”


Have you got a health question?

We've teamed up with AXA Health to bring you articles, information and tips from their clinical teams on a wide range of health topics. And if you have a question of your own, their, "Ask the Expert" service allows you to ask the team of friendly, experienced nurses, pharmacists and midwives about any health topic and they'll get back to you with an answer as soon as they’re able.* So if you have something that’s been bothering you, whether it concerns you or someone close to you, don’t hesitate to get in touch.

Click below to submit your query online.

ASK THE EXPERT

* Nurses are available 24/7, 365 days a year. Midwives and pharmacists are available Monday to Friday, 8am to 8pm; Saturday, 8am to 4pm; and Sunday, 8am to 12pm.
Actual response time will depend on the nature of your enquiry and availability of appropriately qualified experts but the team will always aim to get back to you within 24 hours.
Please note that our Expert Help services are there to offer health information and support. They do not diagnose or prescribe, and are not intended to be a substitute for professional medical advice given in the context of an individual consultation.

 

The following two tabs change content below.

The Press Association

News from the Press Association - the national news agency for the UK and Ireland

Leave a Comment!

Not a member?

You need to be a member to interact with Silversurfers. Joining is free and simple to do. Click the button below to join today!

Click here if you have forgotten your password
PamW31
4th Sep 2020
0
Thanks for voting!
Please can we have tips on weight loss when we live alone, quite happily, but find exercise difficult and cooking a bore.

Community Terms & Conditions

Content standards

These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.

You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.

Contributions must:

be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.

Contributions must not:

contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.

Nurturing a safe environment

Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.

We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!