Losing weight is a slog; keeping it off is even harder – more than 95% of dieters regain their lost weight within five years. But you can do it, once you realise that only all-round effort leads to long term results. Make weight loss permanent by taking little steps and compensating for the inevitable increase in appetite by eating the right foods. It all starts in the kitchen. A lighter kitchen will help you get lighter, too. You can try this:
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- Start cutting out foods containing added fat or added sugar and stop buying and storing soft drinks in the fridge.
- Eat three meals a day consisting of a serving of protein supplemented with a moderate amount of starchy carbs, vegetables and fruit. Protein suppresses your appetite and carbs help you avoid the food cravings that sabotage low-carb diets.
- Control portions! Large portions also undermine any diet, particularly if you eat while watching TV. When out, share one dish with a friend, or ask for a doggy bag.
- Create useful strategies like replacing unhealthy ingredients in your kitchen. Choose healthy oils, nut butters, all kinds of spices.