The Last Few Pounds

The last few pounds are always the most difficult to shift. Firstly, ask yourself if you really need to lose them. Not every one is born to be superslim, we all have a natural weight that suits our body and as long as your Body Mass Index is within the normal range of 20-25, obsessing over a few pounds that you probably don’t even need to lose will just make you miserable.

Rather than cut back on food, step up your exercise. Reducing your diet too much can mean you miss out on important nutrients vital to good health. Poor intakes of a nutrient can affect health in the long-term and increase your risk of chronic diseases such as heart disease, cancer or osteoporosis. Poor intakes of nutrients can affect your well-being, making you feel tired, lethargic and ‘out of sorts’.

5 tips to help with the last few pounds:

1. Try to have regular meals and know in advance what you are going to have
2. Throw away leftovers immediately
3. Identify your danger times and be prepared
4. Always keep well hydrated
5. Always have a healthy snack to hand

When cooking and preparing food, try the following:

Trim visible fat from meat
1. Remove the skin and fat from poultry before cooking or serving.
2. Prepare lower fat vinaigrette dressing using 3 parts wine vinegar, orange juice or lemon juice to 1 part olive oil.
3. Grill, steam, stir-fry or oven bake rather than fry or roast with added fat.
4. Use a non-stick frying pan whenever possible.
5. Use spray oils.
6. Dry fry or dry roast spices.
7. Skim fat from the surfaces of liquids, including gravy, before serving.
8. Sweat onions in cling film in a microwave instead of sautéing in oil.
9. Avoid letting food sit in fat when roasting or oven cooking by roasting on a rack or trivet and grilling on a rack, rather than a flat oven tray (keep basting to a minimum).
10. Create soups and sauces from pureed vegetables or reductions, instead of roux thickening.
11. Use a whisked sponge method or mix for puddings, instead of the creamed method.
12. Do not toss food in butter, e.g. pasta (use a small amount of oil to prevent sticking for bulk quantities.
13. Use fromage frais, quark or plain yoghurt in dishes in place of part or all of cream (take care not to alter the taste or appearance of the dish by experimenting first, e.g. adding cornflour or riceflour to yoghurt will help prevent the mixture from separating on cooling).
14. Use reduced calorie mayonnaise in dressings or dilute with yoghurt.
15. Use a smaller amount of strong tasting cheese, such as strong Cheddar or parmesan, in cooking (e.g. in sauces).
16. Use reduced fat cheeses in sandwiches.
17. Grate cheese for use in salads, sandwiches and fillings so that less is required.
18. Use reduced sugar recipes where suitable.
19. Use dried fruit and fresh fruit to sweeten dishes.
20. Poach fruits in unsweetened fruit juice.