We often lose weight quickly and easily at the beginning of a diet, but then the results can slow down. If you have been trying to lose weight for a while and have hit a plateau or you want to lose a few more KG’s, then there are a few things you can try:
- Eat a low-GL (Glycaemic Load) Diet: By following a low-GL diet, you will be able to keep your blood sugar even and will find that you are less hungry. Patrick recommends a low-GL diet based on eating a little more protein, mainly from fish and vegetable proteins such as beans, lentils, nuts and seeds, and less carbs, as well as focusing on the low-GL carbs such as wholegrain pasta, oat flakes, brown rice, quinoa and other such foods.
- Alternate Day Dieting and Intermittent Fasting: While a low-GL diet is highly effective for weight loss, you can speed up the process even more by simply eating less every other day. All you need to do if you’re already following a low-GL diet is to eat 35 GLs (and around 800kcal) on ‘fast’ days and then 50 GLs on ‘feast’ days. This way of eating naturally reduces your appetite on the ‘feast’ days, so 50 GLs is ample if you choose the right kind of foods
- Diet and exercise are the winning combination: Research has shown that the right kind of exercise (coupled with alternative day dieting) can double weight loss results. For both all-round health and fitness, but also for weight burning, you need a balance between muscle-building exercise, called ‘resistance’ or strength training and ‘aerobic’ or endurance exercise. That might mean alternating between ‘strength’ sessions and 30 minute endurance exercises, such as a jog, brisk walk, cycle or swim.
- Add plenty of fibre: Soluble fibres, found in oats and chia seeds, absorb water and, as a consequence, make you feel fuller. Apples and beans also contain soluble fibres which are known to stabilise blood sugar and result in less insulin release. The king of soluble fibres is glucomannan fibre, found in the Japanese konjac plant. Glucomannan has consistently been shown to help weight loss. Look out for Patrick Holford’s Carboslow™ which provides Glucomannan, a natural, water-soluble dietary fibre. It is available from Dis-Chem, leading pharmacies and health stores around the country.
- Check for food intolerances: One thing that can slow down weight loss is if you are eating foods that your body is intolerant to. Food intolerances or allergies can cause water retention and can result in you holding as much as 4.5kg of extra fluid without realising it. Once you cut out whatever you are intolerant to, you can lose all that fluid (and weight) within 48 hours. You can get a food intolerance test at any Pathcare laboratory. For more information, visit http://www.pathcare.co.za