The 9 daily hacks to drop dress sizes by summer – with NO diet or gruelling fitness regime in sight
WITH summer around the corner, you may be daunted by the idea of bikinis, strappy tops, shorts and skirts.
But there’s plenty of time to take action now to drop a dress size or two, without having to resort to drastic measures or fad dieting.
“Once you have completed one small action you will likely get a little rush of the happy hormone dopamine which keeps you on course.”
Last week, a study showed that youngsters who took an apple cider vinegar shot (15ml) every morning for three months lost 8kg more than those who did not.
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The two groups taking part enjoyed the same diet, researchers said, concluding that apple cider vinegar was the cause of the weight loss, though food diaries weren’t provided.
Downing a shot of something so sour in the morning might be a small price to pay, it turns out.
But how else can you get a big bang for your weight loss buck?
SOUR TASTE
APPLE cider vinegar is used by the likes of Victoria Beckham and Megan Fox to help stay in shape.
The new study in Lebanon backed weight-loss claims for ACV and also showed it may reduce blood sugar spikes - when glucose, converted from carbohydrates in the diet, builds up and causes blood sugar levels to increase.
But don’t chug it back neat.
Claudia says: “ACV should always be consumed with water – one to two tablespoons diluted in six to eight ounces of water – due to its high acidity levels.”
Even better, make it into a salad vinaigrette with olive oil, Dijon mustard, garlic and honey.
EGG YOURSELF ON
A HANDFUL of protein with every meal is likely to keep you full, and for longer, says Rob.
He adds: “A good place to start with losing weight is to eat more protein, and less carbs and snacks.”
If eating meat as your protein source, then the leaner, the better.
But for a cheap and easier alternative, go for eggs.
Eggs are low in calories but high in protein and can be eaten in a wholemeal pitta wrap or brown-bread sandwich.
In a 2022 US study, participants eating a low-carb diet with at least three eggs per day lost 9.7 per cent of total fat after eight weeks.
This compared with two per cent among people eating a low-fat diet with no eggs.
GO NUTS
INSTEAD of afternoon biscuits or a chocolate bar, snack on nuts.
Good options include almonds, walnuts and Brazil nuts – and a mix containing a little chocolate, preferably dark, will curb that sweet craving.
Although nuts are high in calories – which means they will sustain you – they have repeatedly been shown to prevent weight gain and may even help weight loss.
If you cannot resist your favourite snacks, go for multi-packs of crisps, biscuits and chocolates.
Smaller portions that are individually wrapped can prevent overeating.
Avoid bigger “share bags” at all costs.
POST-DINNER BLITZ
SLUMPING on the sofa after dinner can cause the so-called “food coma”.
This feeling of lethargy is a result of crashing glucose levels, especially after eating carbs.
But if you get moving straight away it tells your muscles to soak up the glucose in your meal as it hits your bloodstream.
Claudia says: “Blood sugar levels spike within 60 to 90 minutes of eating.
“So getting moving soon after finishing a meal may prevent excessive spikes, which can in turn help to improve energy levels and mood.”
Take a walk during your lunchbreak, get the chores done around the house after dinner, or take the dog for an evening stroll.
FIBRE FIRST
FIBRE is your best friend when it comes to weight loss.
A jacket potato topped with baked beans is loaded with the stuff (half the daily 30g recommendation).
It is also cheap, easy to make and can be stored in the fridge for reheating.
What is more, it is high in resistant starch, which is also found in beans, chickpeas and lentils.
A Chinese study last month found that people who ate 40g of resistant starch a day lost, on average, 3kg in eight weeks.
Just watch the toppings – butter and cheese are high in saturated fat, which can contribute to extra weight.
SHORT AND SWEET
THE NHS recommends 150 minutes of moderate intensity exercise a week.
But that might not be achieveable for you.
Freeletics training specialist David Wiener says: “HIIT is the best way to sneak exercise into a busy schedule [and] will help regulate your appetite by temporarily suppressing ghrelin (our hunger hormone).
“Short periods of rest between periods of activity allow your body to recover briefly before you up the intensity again.”
SIP WATER
PEOPLE who have lost weight often credit upping their water intake for their shrinking waistline.
Research at Loughborough University found young men ate 22 per cent less when they drank two glasses of water immediately before a meal.
And young overweight women in India lost around 1kg in eight weeks by drinking a glass half an hour before each meal, a 2016 study reported.
Buy a water bottle with a straw to make sipping easier.
David says: “Drinking water has been shown to improve your resting energy expenditure, so increases the number of calories you burn.”
GET UP AND MOVING
DO exercise in the morning, before the day runs away with you.
Morning gym-goers have a smaller waist size than those who go in the evening, research shows.
David says: “Studies also show that people who train in the morning tend to make healthier food choices for the rest of the day.”
Doing workouts before you eat in the morning is believed to help with weight loss.
But if you find yourself light-headed or shaky, particularly with higher-intensity workouts, eat something first.
David says: “This will enable you to work harder, fatigue slower and burn more calories overall.”
Already got a routine? Add a ten-minute abs workout to your cardio, and five minutes of HIIT to weight-training for a burning finisher.
OATS SO SIMPLE
DITCH the low-fat sweetened yoghurt and granola – both high in sugars – and replace with a bowl of oats first thing.
Oats are laced with a soluble fibre called beta-glucan, which feeds the growth of good bacteria.
Increasingly, research is showing that good gut health is linked to better digestion and weight management and that poor gut health may make weight loss harder.
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Sidestep honey and maple syrup for low-sugar berries, and nuts for filling protein.
Go for steel-cut oats over quick-cooked oats, as the former is less likely to cause a spike in blood sugar.
How to lose weight safely
Losing weight should be a long-term commitment to healthier living, rather than any drastic measures.
The NHS tips - which can be adopted slowly - include:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day
Read about:
- The five fat loss foundations
- The calorie formula for weight loss
- The perfect portion sizes for meals to lose weight
- Sun Health's 8-week weight loss kick start plan