Eating for weight loss


People tackle weight loo in ways that suit their lifestyles. But the safest and best way to shift excess pounds is to combine regular exercise with a balanced calorie-controlled diet. What you eat when you are trying to take off weight should not be that different form a normal eating plan – except for the amount you consume. If you have only a small amount to lose and you cut your calorie intake by 1000 from the recommended 2300 calories per day, you will lose weight; if you are aiming to lose a significant amount, stick to 1200 calories a day and you will get there. Your basic weight loss ethos is less sugar and saturated fats, more fibre and starch; the calories you eat should come from foods that supply you with the right number of nutrients to keep your body functioning properly.

eating fruit

MIND OVER MATTER. Quick weight loss it inspiring, but it is important to think ahead too; you need to retain your palate and eating habits and reassess your physical activity so that you can lose weight and stay slim. You cannot expect to achieve miracle in a few days, but you will see a difference within three or four weeks if you eat properly and exercise regularly. Losing weight successfully is like getting fitter: you need a horizon ahead of help spur you on.

HEALTHY WEIGHT LOSS. To lose weight you have to eat fewer calories than your body burns up every day, but the amount depends on your personal composition – how much fat your body has, your metabolism and how much you weigh to being with. As a rule of thumb though, the heavier you are when you start slimming, the more weight you are likely to lose within 21 days or month. When you lose weight it comes off all areas of your body, but it can take longer to shift from certain areas, such as your arms and legs. This is where exercise is particularly helpful, because working on specific trouble sport will usually encourage the weight to come off more quickly.

butter bread

WEIGHT GAIN AND GIVING UP SMOKING. You may put on a small amount of weight at first but if you are a smoker, stopping is the biggest leap you can make towards living a healthier lifestyle. If you think that kicking the smoking habit will make you pick at food all day, keep lots of raw vegetables and raisins on hand to munch on.

EATING OUT AND STAING ON COUSE. The best way to solve the problem of dining out without lapsing, without drawing attention to yourself and still being able to enjoy yourself, is as follows:

  • Order a salad starter
  • Skip bread or breadsticks, or eat a piece of bread without butter, if it’s good bread it can be just as delicious.
  • Drink one glass of wine, and lots of water.
  • Choose a simple main course, something like grilled fish or chicken; avoid rich sauces and lots of butter.
  • Choose a simple, low fat dessert: a sorbet would be ideal.
  • Finish with herbal tea, or choose espresso or black coffee, no cappuccino.

GAUGING WEIGHT LOSS. You may choose to weight yourself once a week first thing in the morning. Drawing up a goal chart to record any weight losses may help to keep you inspired. Don’t be tempted to weigh yourself too ofter because you are more likely to get discouraged; once a week is enough. Or, if you prefer, ignore the scales and just focus on how you feel by keeping a check on how your clothes feel. When tight clothes become more comfortable this is a sure sign that you are losing weight. Alternatively, you may prefer to keep a record of your measurements and see how they alter over the 21 day period. Do whatever works best for you, and when you have lost a little weight reward yourself with a treat such as new make up, a manicure or massage.



  • If you can, it is better to eat more at the start of the day to give you energy and time to burn off the calories.
  • Do not be tempted to skip meals. Skipping meals makes you crave and overeat at the next meal, and it slows down your metabolism, which ultimately hinders weight loss.
  • Eat little and often to stop hunger pangs.
  • Drink lots of water.
  • If you want to snack, keep a supply of fruit, raw vegetables and raisins nearby.
  • Don’t be tempted to take slimming pills, diuretics or laxatives to speed up weight loss; they upset the body’s natural equilibrium, something that can take considerable time to rebalance.
  • Exercise regularly; extra activity uses up calories, and this is essential to weight loss.
  • Don’t give up if you lapse: it is quite normal to veer off track every so often, and as long as you get back on course as soon as you can, all your hard work will not be ruined.

misure fianchi