Top tips for weight loss
Not everyone can have a personal nutritionist so I will attempt here to offer a few words of wisdom. Simply by reading this website you have taken an important step towards achieving a healthy body shape. The next stage is to put these suggestions into practice and keep going.
- Be realistic
- Remember your Zotrim
- Eat breakfast every day
- Eat most of your food before 9pm
- Have plenty of fruit
- Snack intelligently
- Take care with alcohol
Be realistic. A healthy weight loss is 1-2 lb (½ to 1 kg) per week so don't be disheartened if you lose weight slowly. Regular monitoring of your diet and physical activity will help you work out if you are following the Zotrim Way correctly. Even a small sustained weight loss of 2-3 lb (1-2 kg) can make a difference to your overall health and appearance.
Remember your Zotrim. Take 2-3 tablets with a glass of water just before meals. Don't exceed 9 tablets a day. Zotrim is supplied in a handy pack which can fit discretely into a handbag, pocket or briefcase.
Eat breakfast everyday. Studies show that a regular breakfast of cereal or toast reduces the desire to snack and may help lower cholesterol in men. I recommend a high fibre breakfast cereal plus a banana and a glass of juice. Some diets recommend avoiding tea and coffee but there is no proof that normal intakes of these are harmful.
Eat most of your food before 9pm. Snacking on high fat foods in front of the TV is one of the main reasons why people gain weight. Firstly, you are eating extra calories that you won't burn off and, secondly, you are spending time sitting down instead of doing something more active. Why not suggest a couple of TV-free nights where you and the family try one of the activities. If the family refuse to venture outside, select healthy TV snacks such as toast (no butter) and jam, or a huge platter of chopped fruit, carrots and celery for everyone to share.
Have plenty of fruit. Most diets have lists of foods you should avoid. In the case of fruit and vegetables, it's the opposite - eat as much as you like. Forget soggy boiled veg and visit your local market for bargain prices and inspiration. Many tasty fruits such as cherries, bananas, melon, kiwi and grapes are available all year round. Salads and steamed vegetables are bursting with health-promoting vitamins. Instead of oil, dress salads with sunflower seeds, walnuts, fresh basil and balsamic vinegar to create interesting flavours.
Snack intelligently. Snacking once or twice a day is fine, but the types of foods eaten usually aren't. Instead of high fat snacks such as crisps, nuts, chocolate, cakes and biscuits (which can be kept for a treat), try fruit gums, boiled sweets, pastilles or a fruit yoghurt. New evidence shows that a sweet low fat snack between meals helps people stick to their diet. Remember to brush twice a day with a fluoride toothpaste to protect your teeth.
Take care with alcohol. While it is true that a few glasses of wine are healthy for the heart, alcohol is still a significant source of calories and actually makes you more hungry! Each small glass of wine contains around 150 calories which is the same as 2 slices of bread. I recommend keeping alcohol for a weekend treat or limiting the amount your drink to around 7 units a week.
