WITH the countdown to Christmas now fully under way, it is almost time to pick out your party dress.
The average adult gains 5lb over the festive season so while going on a health kick might be at the bottom of your to-do list right now, there are simple and surprising ways to bring better habits into your party-season preparations.
Here personal trainer and women’s fitness expert Helena Gibbon shares with Alex Lloyd, ten science-backed ways to help you shed 10lb in a month, with just ten minutes of effort a day.
BRUSH AFTER MEALS
CLEANING your teeth after each meal could stop you taking on sneaky calories by snacking.
Many experts believe it removes food particles and plaques that mix with your saliva, playing tricks on your body to induce a feeling of hunger.
The minty taste in your mouth could also put you off eating any more, because it will interfere with the flavours.
READ MORE ON HEALTHY DIET
Your brain might associate it with the end of the day — and end of eating.
Helena says: “Feeling and smelling fresh between every meal may also encourage you to drink lots of water.
“So long as each meal was high in protein to keep you satiated for longer, aiming for eight glasses of water through the day will help to suppress your appetite.”
BREAKFAST LIKE A QUEEN
THE time of day you eat your biggest meals can turbo-charge weight loss.
Tel Aviv University researchers followed 93 obese women for 12 weeks.
They were allowed to have a moderate carb and fat diet of 1,400 calories a day.
The group who ate 700 calories at breakfast, 500 at lunch and 200 at dinner shed an average of 18lb over 13 months.
But those who had 200 in the morning, 500 at lunch and 700 at dinner only dropped 7lb — around a third of the loss of the big-breakfast eaters.
“Breakfast really is the most important meal of the day,” Helena says.
“Taking a few minutes to enjoy a high-protein, high-carb meal means you have the energy and nutrients to stay motivated, move more and keep consuming the right things.”
LOWER THERMOSTAT
TURNING down the heating at night will not only lower energy bills, but also your weight.
A 2014 study in journal Diabetes found that people who slept in 18C rooms for a month, under just bedsheets, increased the calorie-burning brown fat in their bodies by around 42 per cent.
Their ability to metabolise fat leapt by ten per cent.
It is thought that in cool environments, our bodies have to work harder to raise the core temperature to 36C-37C.
Helena says: “Getting adequate sleep could burn around 500 calories per night.
“It will also keep your hormones in check the next day, so you don’t succumb to cravings.”
DITCH HEELS
SWAPPING stilettos or platform boots for more comfortable flat shoes will allow you to walk and move faster day to day, and burn more energy.
Try this when you are Christmas shopping, walking to the bus or train station or doing the school run.
You could even opt for funky flats on a festive night out and hit the dance floor for longer.
Helena says: “Between 60 and 75 per cent of the calories we burn each day come from our resting metabolic rate, eating is ten per cent and the rest is from exercise.
“So the more movement we can add into our day, the better – and this is way easier in flats.”
BITE COUNT
WE are told to count calories, but counting your bites could be more effective and achievable.
Record the bites of food you take in an average day, then pledge to reduce that by 20 to 30 per cent.
Researchers from Brigham Young University in the US monitored 61 people and found that those who stuck to that vow for four weeks lost an average of 4lb, even if they did not change anything else about their diet.
“Mindful eating is a great practice to adopt,” says Helena.
“Think about how each bite and ingredient makes you feel, both physically and emotionally.
“This should help reduce over-eating and binge eating, leading to healthier habits and better choices.”
START WITH SOUP
ADDING an extra course before your main meal might not seem like a weight-busting measure.
But a study in the journal Appetite found diners who had a low-calorie thick soup before their biggest daily dish consumed 20 per cent less food.
And they didn’t feel hungry or less full.
Another tactic is to start with your vegetables before you move on to the protein and carbs, as the fibre will fill you up.
“Try any other high-protein, high-fibre starter too,” says Helena.
“Calories should be nutrient-rich and satiating, so if a starter will mean you are less likely to over-consume later, it’s a no-brainer.”
ZONE OUT
MODERN life is hectic, especially in the run-up to Christmas.
Increased stress means more of the hormone cortisol is coursing through your system.
Cortisol can increase your appetite and make you crave sugary, high-fat foods to keep going, a part of your “flight or fight” response.
This is why some people under pressure develop a “stress belly”.
But taking ten minutes to sit quietly and breathe deeply or meditate can bring stress levels down, curb those cravings and fire up your metabolism.
“Finding time to pause and relax your mind as well as body should be a priority for everyone,” says Helena.
“It will aid your sleep routine and lower cortisol levels, all necessary for keeping health and weight in check.”
EAT IN FRONT OF MIRROR
HOW and where you eat can play a huge role in the way you consume food and give you a healthier approach to your diet.
One simple way to cut back is to hang a mirror opposite the dining table and eat all meals in front of it.
A study in the Journal of the Association for Consumer Research found that dining in the gaze of their reflection reduced the amount people ate by nearly a third.
A second experiment by the University of Central Florida found students wolfing down chocolate in front of a mirror ate less than those who could not see it.
But those who were given a fruit salad ate the same in both situations.
Helena says: “It’s so important that we all have a healthy relationship with food and for many, this may take time, through new, learned behaviours.
“Prepare your meals for enjoyment, rather than just convenience, sitting at a table rather than eating on the go.
“It only takes ten minutes to focus on dinner.”
EARLY BIRD REWARD
THEY say the early bird catches the worm, and it applies to weight loss too.
Evidence shows even a ten-minute workout can raise your metabolism for hours afterwards, which is more beneficial if you do it first thing.
A recent study published by Hong Kong University found people who exercise between 7am and 9am have a lower BMI and waists an inch thinner than those who are active later.
Do ten minutes of squats, planks or light weights while you make your morning cuppa for a good start.
“Getting up ten minutes earlier every day will give you time to mobilise those joints,” says Helena.
“Why not move in time to some breakfast tunes and lift your heart rate, releasing endorphins.”
DO THE DISHES
TACKLING the pots and pans means you earn Brownie points and lose weight.
A study using Fitbits found doing half an hour of dishes burns 160 calories, which works out as 50 calories in ten minutes.
You can also burn 276 cleaning the kitchen, 173 scrubbing the bathroom and 154 blitzing the bedroom, according to US house-cleaning company Homeaglow.
“Housework is a key component to your daily energy expenditure,” says Helena.
“So get cleaning with gusto and up your step count.”
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
