A nutritionist has shared her simple approach to losing weight – and keeping it off. Guna Bilande, who specialises in helping overweight people undergo total lifestyle transformations, says simplicity is key for living a healthy and balanced life.
Losing weight and adopting healthier habits can be a struggle. It can be difficult to maintain progress, with people often regaining any pounds they have lost.
But Guna believes a total lifestyle overhaul is possible for anyone. She said: “Most people generally know how to live healthily, but life gets in the way. This is why we need to keep things simple.”
Here are her five top tips for losing weight and keeping it off, as reported by the Daily Record:
How you lay out your plate matters
Guna recommends sticking to what she calls a “healthy eating plate” – 25% of each meal being lean protein such as chicken or eggs, half dedicated to vegetables, and the remaining 25% consisting of complex carbohydrates, such as pasta, rice, or potatoes.
She explains: “Lean protein is really important in the diet because it helps to build and repair muscle, and keeps you feeling fuller for longer, therefore promoting fat loss.”
Meal preparation
After a long day at work, it can be tempting to order a takeaway, or tuck into something convenient like a ready meal – especially if there’s no food at home. However, Guna recommends doing some basic meal prep to ensure there’s always a healthy option available.
She advised: “If you are making a dish of food, always prepare more than you need. That way you can box up the leftovers and put them in the fridge or freezer for another day.
“This works with everything from salads or soups for lunch to casseroles or at least stock for dinner. This will stop you from reaching for ‘convenience’ foods which can be packed with salt and sugar.”
Slow down your mealtimes
Guna specialises in helping patients who have undergone bariatric surgery at Weight Loss Riga to change their approach to food. However, the same rules apply to anyone attempting to lose weight and maintain a healthy lifestyle.
The expert said: “It’s important to slow down and ditch all screens including TVs and phones at mealtimes. As well as making it more enjoyable it means you are more likely to stop when you feel full. Taking smaller bites and chewing properly can help with this.”
Keep hydrated
“When you feel hungry, first drink a glass of water. I say the same thing to women who find they reach for sweet treats when suffering from PMS. If you keep well hydrated and if you stick to a high level of protein in your diet, you will keep hunger away.
“Then if you still want to snack after you’ve had that you are much more likely to go for less food than if you went for it straight away.”
Move your body for half an hour every day
Exercising for half an hour a day can be transformative for those looking to shed pounds, according to Guna, who advises: “You don’t have to go to the gym every day but it really matters to keep active for 30 minutes. That could be walking, yoga, pilates, swimming, or whatever works for you.
“Some people have arthritis or disabilities which means certain things aren’t possible. Find something that works for you and stick with it. The small things matter. It’s almost useless to go for a two-hour hike at the weekend, especially if you then ‘reward’ yourself with a big meal after.
“Instead, do a 30-minute walk every day or night. This will be more beneficial.”
In response to questions about quick-fix diets and trendy superfoods, Guna was clear: “The only magic is there is no magic. The magic only happens when you get up from your couch.”