Expert shares simple 16:8 mealtime plan to lose unwanted Christmas weight
If you're hoping to lose unwanted weight after the festive period, your mealtimes are a good place to start.
Overindulging at Christmas is common and many of us find ourselves wanting to shed a few pounds when January comes around - but fad diets aren't the way to do it. Clinically trained nutritionist Hannah Hope says you can still lose weight by following a healthy lifestyle and making small changes to your routine - like the times you eat.
Hannah told The Mirror: "After the festive period, which is usually a time of great indulgence, you may wish to readdress your eating habits and look to lose a few pounds. Ideally, you will want to lose weight with a slow and steady approach as this is more likely to stay off and not feel too restrictive, but if you want to kickstart this weight loss then I would suggest a few things."
Hannah's first trick involves planning the times of day you eat your meals, as this can have a huge impact on your cravings and likeliness to overeat. She recommends eating two to three meals a day within a set period. "I would suggest a 16:8 time period, hence you eat for an eight-hour window, for example, 9am-5pm or 11am-7pm," she explained. "Don't snack in between times either, if you finish eating at 7pm, then a glass of wine or hot chocolate at 9pm will disrupt this window - just have water or herbal teas in the 16-hour window."
She said another factor to consider is cutting down on your alcohol consumption - entirely if you can. "Alcohol is just empty calories and another form of sugar," Hannah explained. "It overburdens your liver, which then can't concentrate on detoxing other substances in your body and leaves you feeling sluggish and tired. It will also lead you to eat snacks and other calorie-laden food, especially the day afterward. Alcohol spikes your blood sugar and when it comes crashing down, that is when you will reach for other carbohydrate or sugar-rich food."
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If you are looking to increase your energy levels, you should also be prioritising nutritious foods. "Look at your plate composition, making sure that half of your plate is vegetables, lots of leafy green and colourful vegetables is ideal. A quarter should be good quality protein, such as chicken or salmon and the other quarter carbohydrates," Hannah said. "When I talk about carbs, I don't mean white pasta or a jacket potato, I mean brown rice, quinoa or wholemeal pasta as these will keep you feeling fuller for longer and less likely to reach for any snacks."
Hannah advised making sure you drink enough water too as "feeling thirsty can often be confused for hunger". "Being dehydrated can lead to weight gain and drinking enough water for your daily needs can improve your metabolism and help with the breakdown of fat," she said. Sleep is also incredibly important, as studies have shown that those who sleep less than six hours a night have a higher BMI. "A shorter sleep cycle increases the hunger hormone ghrelin, which in turn leads to higher calorie intake," Hannah added.
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