If you’ve become accustomed to a diet of cheese, pâté, never-ending chocolate and mince pies drizzled in full-fat cream, it’s likely that your favourite jeans are feeling a tad tighter than they were a few months ago. But it’s not just your expanding waistline that you need to worry about; excessively binging on such deliciously-rich food can also pose risk to the health of your heart, increasing your blood pressure and cholesterol to dangerous levels. While it may be tempting to take advantage of the festive food down the reduced aisle throughout January, now is the time to steer clear of the treats, shaking up your diet so that your holiday weight fades into a distant memory.
Control Your Portions
According to a group of researchers from some of the UK’s most prestigious universities, overeating in the UK is often influenced by crockery size, packaging and large food portions served in restaurants. In the 1950s, the average dinner plate was just 25cm but today it’s standard to eat off plates that measure at least 28cm, and if you look back even further in history, the dinner plate resembled the size of what we currently consider to be a side dish!
According to the NHS, researchers have estimated that up to 228 less calories could easily be consumed each day if portions are reduced across all meals, but if you have stuffed yourself silly over the Christmas period, you may have to do this gradually so that you’re not tempted by snacking between meals. By eating smaller portions (not under-eating) slowly over time, you’re likely to retrain your stomach and mind so that you feel satisfied by your humble portions every time.
Think Fast Results
There’s an argument in the field that claims a diet that welcomes intermittent fasting can be beneficial when you’re working towards weight loss goals. Intermittent fasting is when you intentionally skip meals periodically in an attempt to reduce your daily calorie intake. This method is good in theory, but many find its lack of structure produces barely visible results, and that’s why choosing a weight management programme that combines fasting with structure and calorie-control is a more viable option. Forever Living’s C9 programme does just this and can deliver noticeable results in just nine days. Thanks to its combination of unique supplements, protein shakes, low-calorie meals and gentle exercises, the C9 is a weight management programme that can shake up your diet for the better, putting you back on the path to becoming a healthier version of you.
Enjoy A Dry January
Alcohol has a lot to answer for when it comes to calories and weight gain, and if you enjoyed a tipple or two more than you should have over the holiday season, it’s probably worth considering taking part in Dry January – a campaign that encourages people to lay off the booze throughout the month of January. According to a study by UCL, the average person in the UK drinks 21 units of alcohol a week, and this equates to a whooping 1,815 calories! Alcohol can also increase your appetite, making it tempting to snack on salty treats that further add to your calorie intake, so ditching it altogether is certainly a wise idea.
Consider Meal Replacement Shakes
If swapping your sarnies for salad sends shivers down your spine this winter, try replacing your breakfast or lunch with a deliciously nutritious protein shake instead. Forever Lite Ultra is a unique soy protein powder that’s high in vitamins A, D, E, and C, various B vitamins, and several essential minerals including calcium and iron. Available in both chocolate and vanilla flavour, this powder can be mixed with your favourite milk or substitute, alongside whatever fruit or veg tickles your fancy! You can also add oats, peanut butter, chia seeds or Forever Bee Honey to create filling and tasty recipes you’ll love.
Maximise on Fruit and Veg
Whatever shape your diet takes this January, make sure it’s bursting with a variety of fruits and vegetables. Most people know that it’s recommended that you consume five portions of fruits and veg a day, but according to Health Survey England, only 25% of the adult population are meeting this requirement. If you feel you lack in this department, make 2019 the year you smash the fruit and veg target by consciously choosing to up your game. Not sure where to start? Think a mix of colour and type when scouring the supermarket shelves and your diet will benefit from essential nutrients that keep your bodily functions ticking over well into the new year.
If healthy eating is a goal on your 2019 to-do list, it’s time to take on the advice above so that you can #beresolute in your challenge. Let us know what works for you in the comments below.