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How to get healthy for summer

Check out our favourite weight-loss tips if you’ve put on a few unwanted pounds.

It sounds simple – if you want to lose weight, you have to burn off more calories than you consume. But shedding kilos isn’t that easy; there wouldn’t be such a problem with obesity if it was.

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Often it takes a lot of trial and error to figure out what works for you.

Sticking to a few guidelines is a good way to start.

Cut out the junk

The afternoon chocolate bar, the potato crisps late at night – admit it, you know you shouldn’t be eating these things. They should be the first to go if you’re serious about losing weight. But if you can’t cut them out, thanks to either hunger or habit, swap them for healthier options. Choose fruit when you need something sweet in the afternoon or a small handful

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of nuts instead of chippies.

Be aware of what you’re drinking

What you drink contributes to your overall calorie count. The worst offenders are soft drinks, alcohol (especially beer) and coffee with added cream, sugar and flavourings. Fruit juices can also be bad because they can raise blood sugar levels. Opt for water, sugar-free tea and black coffee.

Reduce carbs

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We need carbohydrates for energy, so it’s not wise to cut them out completely. But eliminating those that provide lots of calories without much in the way of nutrients makes sense. For example, if you want bread, choose a wholegrain version. The fibre it contains will keep you feeling fuller for longer than a white loaf.

Eat more protein

Foods rich in protein, such as meat, eggs, nuts and dairy products, will sustain you for longer. When eaten alongside carbohydrate-rich foods, they help slow the rate at which sugars are absorbed into the blood stream. If there’s too much sugar in your blood and it is not used for energy, it is stored by your body as fat.

Pick healthy fats

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Fats help to combat hunger and cravings, making you less likely to reach for unhealthy snacks. They’re also important for good health. Include foods such as avocado, cheese, olive oil and coconut oil in your diet.

Get moving

Exercise burns calories, so if you want to lose weight, increasing how much you move, and the pace at which you do it, will help you to shed kilos, as well as improve health. However, don’t be fooled into thinking that as long as you are physically active you can eat what you want and still lose weight. It takes a lot of exercise to burn off calories. For example, it would take a 75kg woman an hour and 20 minutes of walking at 5km/h to burn off a 100g slice of mud cake, and 47 minutes of weight training to burn off a 100g bag of corn chips. Isn’t it easier to just give the corn chips and the cake a miss?

Eat more vegetables

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We’ve been told to aim for five plus servings of fruit and vegetables a day – now some experts say it should be more like seven portions of vegetables and three of fruit. If you include at least two types at every meal, and opt for carrot sticks or celery as snacks, you will soon notice a difference.

Drink lots of water

Water is important for metabolism, so we need to make sure we have an adequate intake. If we don’t drink enough and get thirsty, our bodies can mistake thirst for hunger and we can end up overeating or making bad food choices.

Keep a food diary

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Studies show one of the best ways to successfully lose weight and keep it off is to write down what you eat and drink. This makes you accountable for what you are putting in your mouth and can help to motivate you. And often we don’t realise just how much bad stuff we’re eating.

Get your head sorted

When it comes to changing your body, it’s important that your head is in the right space to be mentally ready to take the steps that will help you shed kilos.

Try to

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  • Write down the reasons why you want to lose weight, such as embarrassed to wear a swimsuit or excess weight is causing health problems, such as joint pain etc. Remind yourself of these reasons if you are tempted to eat something you know you shouldn’t.

  • Think of food as fuel. Understand that it is not going to make you feel better if you are upset or as a reward for doing well. It’s there to make your body work.

  • Understand your relationship with food. Do you eat when you are bored? Or bake for other people because you want to be liked, then end up eating most of it?

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