Thinking about losing weight? You’re not alone. More than two in five women in the UK are overweight and most women want to be slimmer – especially after Christmas when even the fittest and slimmest of women may be regretting all those mince pies.

Lacking confidence in the way you look? Again you’re not alone. A recent UK survey found that women think about their body every 15 minutes of the day. It’s no surprise then that gaining a few pounds over the festive season is a major body confidence buster.

 

Feeling tired and bloated? You guessed it, you’re not alone. Lack of sunshine, fresh air, festive overeating and too much central heating can take their toll on any woman’s health.

 

So, if you’re feeling tired and post-festively plump and don’t think you look your best the advice below will help you lose weight, get healthy and get your body confidence back. First and foremost, though, it is important to be clear about the reasons why you want to lose weight. For many women the motivation to lose weight is to look slimmer but in my opinion long term weight management success is more likely if the focus shifts from looking good to better health. Maintaining a good weight for your height is important not just because it means you drop a dress size but because excess weight can increase your risk of developing various health problems, such as diabetes and heart disease.

 

It’s also important to establish how much weight you actually need to lose to improve your health. The scales aren’t always the best indicator of a healthy weight because muscle weighs more than fat but fortunately researchers are exploring ways to evaluate optimal body weight based on the latest research on weight related health risks. Two of the best approaches is the use of and waist measurement and waist to hip ratio.

 

Researchers at the University of Miami School of Medicine and the University of Minnesota School of Public Health studied data on 32,000 women aged between 55 and 69. In a four year period there were nearly three times as many heart disease deaths among women with the highest waist to hip ratio as among women with the lowest. Others studies show that a high waist to hip ratio is also associated with an increased risk of diabetes, hypertension, high cholesterol and cancer. To find out your waist to hip ratio measure your waist and your hips at your widest pint and then divide your waist measurement by your hip measurement. The resulting number is your waist to hip ratio or WHR and a WHR of 0.80 percent or less is considered healthy. If this all sounds complicated a rule of thumb is a waist measurement hovering around or more than 80 cm (32 in) is associated with an increased risk of weight related health problems. (See my Fat around the Middle book on the Resources Page).

 

Focus on health not diet

A healthy diet, rich in metabolism (fat burning) nutrients will boost your energy and the more energetic you feel the more likely you are to eat healthily, exercise and lose weight. Your healthy diet should include at least five portions of fruit and vegetables a day and plenty of wholegrain pasta, brown rice and bread. Aim for 35 grams of high fibre foods a day, such as whole grains, nuts, legumes and seeds because these foods promote feelings of fullness more readily than low fat meals.  Oily fish rich in omega 3, such as mackerel, salmon and tuna, are a weight loss essential because they encourage blood sugar and hormonal balance. Dairy products should be eaten in moderation. In a nutshell, go for foods that are as fresh and natural as possible and avoid red meat, fried food, refined and processed foods and all convenience foods.

 

 

A healthy lifestyle

And for real success don’t stop with your diet, improve your whole lifestyle. One of the main reasons many of us eat an unhealthy, fattening diet is because we are stressed. So take some time each day to relax and unwind. The happier and more relaxed you are the more confident you are likely to be about choosing foods bursting with nutrients and goodness that can help you lose weight.

 

Get moving

Another positive thing you can do to make your lifestyle healthier is to exercise more. Exercise not only speeds up weight loss it reduces the risk of poor health, boosts your mood and body confidence. Even a little helps, try taking the stairs instead of the lift, walking around a park in your lunch hour, getting up and walking around when you talk on your mobile and so on. Just make an effort to do at least 30 minutes of activity a day, preferably outdoors so that you get all the energising benefits of fresh air. You don’t need to join a gym as housework, gardening, dancing, cycling and brisk walking all count.

 

Avoid crash diets at all costs

The majority of women who are overweight in the UK only need to lose one stone and if you fall into this category try not to panic and go on a crash diet. Crash or fad dieting is never the answer to weight loss because as soon as you start eating normally again you will put all the weight back on and more besides because your metabolism (fat burning) will have slowed down with the reduced food intake. Eating healthily and getting active are the keys to weight loss. Some of my patients find that keeping a simple food diary is a helpful way to monitor their food intake and control what they are eating during the day.

 

Learn your body signals

Have you lost the ability to distinguish between hunger and emotional hunger and boredom? If you have your best bet is to learn to listen to your body signals. If you only eat when you are hungry and stop when you are satisfied your body will reach its healthy weight. If you aren’t sure if you are hungry or just bored or in need of comfort distract yourself from food by chatting to a friend, going for a walk or writing an e-mail. In many instances hunger pangs will disappear. And after eating a meal wait 20 minutes before helping yourself to seconds or dessert as it takes around that time for your brain to get a signal from your stomach that you are full.

 

Mini meals

If you have always eaten three meals a day you may be eating more calories than you need at meals and storing the rest as fat. Your body may only be able to use a certain amount of calories at a time to function and eating four or five mini meals and snacks a day will prevent the problem. In addition, mini meals help keep your blood sugar levels balanced and when your blood sugar levels are balanced you are less likely to get food cravings and put on weight.

 

Never skip breakfast

Never ever skip your breakfast. If you do your metabolism will be sluggish all day burning fewer calories than it should at subsequent meals. In fact a study at George Washington University showed a metabolic increase of 3 to 4 percent average in morning eaters. Since your body burns calories at a slower rate while you sleep, kick start your metabolism with a healthy breakfast – hot porridge with ground nuts or seeds sprinkled on the top is a great choice, especially in the winter months.

 

Eat good quality protein

Eat some protein, such as oily fish, nuts, seeds, legumes and soya, at every meal and snack because the body works harder to digest these foods and uses up more calories in the process. Protein has two to three times the calorie burning effect of carbohydrates or fats meaning it elevates your metabolism by up to ten percent more.

 

Look after your liver

The majority of foods we eat today are packed full of chemicals and toxins – pesticides on our fruit and vegetables, hormones in our poultry and preservatives in bread and so on. In addition, our environment is polluted with toxins from air pollution, beauty products and household cleaners which are absorbed through our lungs and skin. What most people don’t realise is that chemical toxins end up in the liver and prevent it metabolising fat effectively. So aim to buy organic foods and natural beauty products and household cleaners (go to www.naturalhealthpractice.com and click on Natural Lifestyle Products to see a range of safe natural toiletries and household products). It’s also important for your liver that you avoid toxic foods such as red meat, saturated and transfats, processed carbohydrates, refined sugar, caffeine and alcohol. All these can clog up your liver and lead to weight gain.

 

Pamper yourself

Make a commitment to pamper yourself in the New Year. If you take steps to look after yourself you are sending a powerful message to yourself and to the people around you that you are worth the time and effort. Studies show that treating yourself to regular pampering sessions can reduce stress and boost your immune system so what better reason do you need?

 

Get specific

Even top models have bad hair or skin days which can knock their confidence so if you feel self conscious get specific about problem areas and decide to focus more time and attention on them. Perhaps it’s time to visit the dentist or try using contact lens or rethink your wardrobe or make-up routine? If you suffer from dry skin try some new skin care products and drink lots of water to stay hydrated and keep your complexion glowing. If your hairstyle looks tired book an appointment at a different hairdresser. And if you just feel in need of a pick me up why not book yourself in for a spa session – you deserve it.

An ideal combination includes aerobic exercise, weight-training, yoga, stretching, and recreational activities, such as dancing and swimming. If you can’t block out 30 minutes a day make sure that this year you incorporate activity and exercise in your day by walking at lunch and taking the stairs instead of the lift.

The 16^th century English poet Thomas Tusser quite rightly urged us all to make ‘good cheer’ at Christmas time because it ‘comes but once a year.’ The problem is that five hundred or so years later the great majority of us aren’t facing an uncertain future and possibly starvation in the New Year so there really isn’t the same justification for eating about 6,000 calories in one day – which is what the average person is estimated to eat on Christmas Day.

In addition, what was once a one or two day holiday has now become a four week festival of parties and celebrations and with so much tempting food and alcohol on offer it’s incredibly hard to keep weight gain at bay. According to the British Nutrition Foundation most people put on around five pounds or two kilograms over the Christmas period which isn’t surprising when you consider that you only need to eat an extra 3,500 calories to put on one pound and just an extra sausage roll, glass of wine and mince pie a day can make your daily calorie allowance shoot up, and the winter pounds pile on.

 

And it isn’t just the tempting festive food and parties on offer that can cause diet and weight problems. Winter weight gain when the days get shorter and the nights longer isn’t just a myth; it’s a reality and statistics show that even people who don’t celebrate Christmas are likely to gain between three and four pounds during the winter months, despite their best efforts. There are lots of reasons for this, but cold is at the top of the list. When temperatures drop, we stay inside. Our metabolism slows to a crawl and we pack on the pounds. Fat is a great insulator and it really does a great job of keeping us warm. Before the days of central heating a few extra pounds could mean the difference between life and death. But the good news is that there are ways to avoid the seemingly inevitable winter weight gain and the even better news is that they don’t have to spoil your enjoyment during the party season. If you follow my simple ten point survival plan below you can still have a great time, without feeling hungry or deprived and without piling on the pounds.

 

1) Keep active

Go outside, even when it’s freezing. Bundle up and jog around the block or start a snowball fight with the kids. The sunlight will refresh your mind and the activity will boost your metabolism (fat burning) and put you in a better mood, making it easier to turn down those leftover sweets. If time is short, try to take a walk during your lunch hour. Even half an hour of fresh air and exercise a day can help boost your mood and stop you reaching for the biscuit tin.

 

Now is also a great time to take up a new sport or activity, like dancing, yoga, or rambling.  If it’s just too cold to do anything outside, consider swimming. Many leisure centres and gyms have heated indoor pools. Swimming is also one of the best ways to burn energy; it consumes more calories per hour than running and cycling.   And don’t forget to do some toning. Strength training is essential for maintaining a revved metabolism when temperatures drop, so aim for at least 20 minutes two to three days a week.

 

2) Don’t go to a party hungry                                                                      Use high-fibre fruits and vegetables to fill up before you go to a party. Eat a bunch of baby carrots, a big salad, or an apple, for example, to curb your desire for empty party-food calories. When we eat outside the home, studies suggest that we may take in 40% more calories than we would otherwise. So much of our eating is not related to hunger. The more variety of foods available at a meal, the more likely you are to eat more food and if you’re feeling nervous or bored at a party you are even more likely to eat without thinking. So when you are at a party, move away from the buffet table and focus your energy on what the party is all about – the other peope there.

3) Lay off the booze                                                                                     It’ll be tempting to guzzle spiked eggnog, brandy and good wine during the holidays, but don’t. Alcohol is loaded with empty calories and slows down your metabolism. So many parties involve drinking it is so easy to take in a lot of calories without even realising it. Limit yourself to just one drink a day if you must and if you find you have drunk more be sure to drink a glass of water after each alcoholic beverage to help pace yourself and to dilute calories. Even better still substitue alcohol with fresh fruit juice. Not only are juices and smoothies highly nutritious and good for your digestion but they are colourful and fun as well. The combinations can be endless – to get you going try adding some fresh ginger or a handful of parsely and mint to basic juice ingredients like apples, carrot and bananas.

 

4) Make your Christmas meal a healthy one

Many women tell me that they are good at making healthy food choices in the run up to Christmas day but then when it comes to Christmas lunch they over eat and find it hard to regain the discipline in the days and weeks after. To avoid this be sure to plan ahead so your Christmas meal is nutritious. For example, you could start with something light, like a grapefruit which is low in calories and top it with some digestion boosting cinnamon or ginger. Avoid duck and goose which are fatty birds and go for lean chicken and turkey, if you must eat meat. (Bear in mind that the fat tends to be nearer the skin so remove it before eating.) Instead of sausage stuffing, try chestnut stuffing which is lower in fat and higher in nutrients, like potassium. Even better why not break tradition and go for a portion of omega 3 salmon on Christmas day. If you are vegetarian then go for tasty tofu or nut specials. Cut down on creamed potatoes and serve roasted vegetables instead, such as parsnips, leeks, turnips and onions. If you toss lightly in olive oil and add some garlic cloves and bake until tender there is no need to add in butter. Make sure you have plenty of green vegetables too, like Brussel sprouts or if you don’t like them chose broccoli, green beans or asparagus. 

 

As far as Christmas pudding is concerned consider a no added sugar version where the sweetness comes from the dried fruit and use home made custard, sweetened with maple syrup instead of cream. Alternatively, you could just have some fresh fruit salad with an organic, live yogurt instead.  Or make a tasty apple pie made with eating apples (rather than cooking apples so they don’t need sweetening) and raisins and topped with a wholemeal crust. 

 

You should leave the Christmas lunch or dinner table feeling satisfied not stuffed. Christmas day shouldn’t be a day you look back on with regret because it led to a bout of overeating and with a few simple changes and a little forward planning that Christmas day bloated feeling can easily be avoided.

 

5) But don’t forget to have a little of what you fancy

Wintertime is chock-full of sweets, pies and chocolates of all kinds. It’ll be nearly impossible to avoid them all, so don’t. Have a few – but only a few – treats to satisfy your cravings because if you don’t you may end up feeling deprived and resentful and are more likely to comfort eat or binge. If you’re exercising, the extra calories won’t make a huge difference. When you’re faced with a big holiday dinner, don’t deny yourself; it’ll just drive you crazy. Instead, load your plate with good quality protein and vegetables.

 

6) Eat slowly

This rule applies at any time of the year but it is especially important during the winter months when the temptation to overeat is so strong. If you eat slowly and really chew your food not only will your digestion improve but also you will have a better idea of when you’ve eaten enough so you can stop eating when you are full. Put your knife and fork down after every bite and really savour your food. If you finish a meal and still feel hungry wait twenty minutes before eating more as this is the amount of time your brain needs to register when you are full.

 

7) Don’t starve yourself or skip meals

If you starve yourself or skip meals this will lead to blood sugar imbalances which can trigger food cravings so every day, make sure you have a healthy breakfast followed by a mid morning snack, lunch, a mid afternoon snack and supper. Don’t leave more than a few hours between meals and snacks. For example, you could have a boiled egg and fruit juice or a bowl of porridge in the morning to keep you going, followed by a mid morning snack of fruit and a handful of nuts and seeds, followed by a nutritious salad sandwich on wholemeal bread for lunch, followed by a mid afternoon bowl of vegetable soup, followed by a light supper of grilled fish, brown rich and vegetables.

 

8) Don’t eat late

If you like to eat very little in the day to save calories for your evening meal you could be making a big mistake as far as your waistline is concerned. It’s far easier for your body to digest food and burn off calories during the day, rather than in the evening when all you are likely to do is go to sleep for eight or so hours. So try to avoid eating after 8 pm if you can and notice how flatter your stomach and how much lighter and more energetic you feel in the morning.

 

9) Choose your nibbles carefully

It’s not always easy to tell which snacks are high in sugar and calories because they are often so small and easy to pick up and eat without thinking but a couple of sausage rolls and cheese balls and the calories soon mount up. If you are the person providing the snacks put out healthy ones. Figs are a good source of potassium, iron, magnesium and calcium as well as being low in fat and high in fibre and dates are a good source of potassium too. Unsalted nuts provide zinc, calcium and essential fats and a cheese and pineapple stick is a tasty and nutritious alternative to sausage rolls or breadsticks.

 

If you aren’t responsible for the snacks, steer clear of anything that’s been deep-fried, such as crispy wontons or battered prawns. Opt for the salads, dips like hummus and tzatziki, crudités and breadsticks. If canapés or nibbles are constantly being offered to you while you’re chatting, avoid the temptation by keeping your hands full. A napkin in one hand and a glass of water in the other should do the trick. Choose your accompaniments for cheese carefully. Chunks of French bread and butter or a handful of cream crackers will double the calories. Instead, go for water biscuits, crisp breads or breadsticks – and fill up on the grapes, celery and fruit. If you’re tempted by the cheeseboard, cheddar, stilton, goat’s cheese and red leicester are better choices than brie, camembert and edam.

 

10) Give yourself the gift of health

Enjoy yourself on Christmas day and Boxing Day without going overboard but try not to let the big meals and festive food buffets continue after that. Keeping the celebrations to a couple of days makes it much more of a treat because if you let the good times drag on and on you may find that you simply can’t bear the sight of another mince pie or sausage roll. And when it comes to Christmas presents ask for or give yourself and others something health related. Gifts like gym memberships, spa breaks, activity days, aromatherapy or massage treatments, healthy recipe books or workout gear will help you and those you care about keep their New Year Resolutions to stay healthy.