1. Lose weight with Vitamin D
Did you know that the sunshine supplement, Vitamin D, could be linked to weight loss in obese and overweight people who are deficient in this nutrient? This is according to research conducted by Dr. Luisella Vigna of the University of Milan.
“A healthy, balanced diet and short bursts of sunshine will mean most people get all the Vitamin D they need in spring and summer," says Dr. Louis Levy, Head of Nutrition Science at Public Health England. "However, everyone will need to consider taking a supplement in the autumn and winter if you don’t eat enough foods that naturally contain Vitamin D or are fortified with it.”
To make sure you’re getting your daily dose try Vega Vitamins Everyday-D 10mg (from £5.95), which is suitable for children (4+) and adults and is available in a tasty orange spray, or as blackcurrant chewable tablets.
2. Take a daily photo to keep your weight loss on track
Don't wait for the all-important ‘before’ and ‘after’ photos when on a weight loss plan, instead try taking a daily snap to help you keep track of the pounds you’re shredding. A recent study from a nutrition clinic in Columbia suggests that people who take routine photos of themselves whist on a weight loss plan were more likely to finish their plan, as opposed to those who didn't.
3. Have soup as a starter to lose weight
“If you have soup before a meal you will end up eating fewer calories during the meal because soup stops the cells in the stomach producing your hunger hormone ghrelin and turns off your appetite," says Dr Marilyn Glenville, the UK’s leading Nutritionist and author of Natural Alternatives to Sugar. “Studies show the body registers greater satisfaction when food is liquidised and soup moves out of the stomach more gradually than a solid meal would, leaving you feeling more satisfied for longer."
4. Hang a mirror opposite your seat at the table
Seeing your reflection in a mirror, whilst eating, appears to cut down on how much munching you do by a third, according to a study. It seems having to look at yourself helps to remind you of your fitness goals, helping you resist delving in for seconds.
5. Never skip breakfast
“The old saying says that 'breakfast is the most important meal of the day' and when you have breakfast, you are literally ‘breaking the fast’ actually has some truth in it. Sleeping causes your metabolism to slow right down and nothing gets it going faster than breakfast.
But always remember that just as important as having breakfast itself, it's also vital to choose healthy breakfast options such as wholegrain cereals like porridge, organic ‘live’ natural dairy products like yogurt, organic eggs and fruit.
6. Don’t ‘save yourself’ before a meal out
“Don’t miss meals leading up to eating out, for example don’t miss lunch thinking that it is going to helpful in avoiding extra calories because you are eating out that evening," says Marilyn. "If you miss meals, your body will think there is a shortage of food, slow down your metabolism and hold on tight to your fat stores. And there is nothing more guaranteed to rev up your appetite so that you end up eating more at the meal."
7. Try a milkshake as a low calorie snack
Enjoying a milkshake could help you resist the calorific mid-morning snack, which many of us are guilty of. A study suggests that consuming certain types of milkshakes (low calorie but dense) helps people stay satisfied between breakfast and lunch, leading to a lower caloric intake throughout the day.
8. Eat with a man
Whether you’re a man or a woman research suggests that eating with a male could help you eat less. Researchers, from Indiana University of Pennsylvania and the University of Akron, conducted the study.
They found that when men were eating with women, they tended to purchase more calories than their counterparts who were eating with other men. Women tended to purchase fewer calories when with men as compared to when they're with women.
Don't forget to join our 1inch at a time campaign where you'll find all the help you need to whittle your waist.