Slimming naturally for the Summer

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​Barbara looks at some of the best nutrition tips and meal ideas to help you lose weight naturally and get in shape for the Summer.

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Thinking about squeezing into your swimsuit for your summer holiday? Well, here are some foods that may help!

1. Berries: high in antioxidants that help fight against free radicals. Free radicals make cellulite appear worse. 
2. Green Tea: also an antioxidant, it has been shown to increase the rate at which we burn calories. Drinking three cups a day will help you burn an extra 80 calories in the next 24 hours. Green tea may also stop the production of fat-absorbing enzymes. 
3. Ginger: a recent study shows that zingerone, the major pungent component of ginger, prevents fat storage by increasing fat burning. 
4. Eggs: also contain Lecithin, which is most abundant in egg yolks and has been proven to help rebuild damaged cells that cause cellulite. 
5. Bananas: are excellent for improving the blood circulation and thus can help flush toxins.

 
Non-Food Tips

1. Skin brushing: keep cellulite at bay, daily dry skin brushing - working over the body with long sweeping movements towards the heart using a natural bristle body brush.
2. Exercise: Won’t get rid of cellulite entirely but it will help you lose weight, gets your blood flowing and tones things up. Now evenings are lighter, aim to exercise outdoors.

Here are my top tips that should be adopted year-round:

1. Water: If you’re eating right and intensely exercising but still can’t lose those extra pounds then you’re probably not drinking enough water. Aim for 1.5 to 2 litres of water daily and more if you’re very active. A lot of people mistake the thought of thirst for hunger so when you get the munchies always have a glass of water first and wait to see if you have also made this common mistake.

Water not only hydrates the body but also flushes away toxins and flushes the water retention away as well. Other good hydrators are herbal teas, rooibos tea and coconut water but the best, cheapest and most readily available is water. Green tea isn’t exactly the best hydrator because of the caffeine content but it may help reduce the absorption of dietary fats consumed and is also known to suppress your appetite. 

1. Calorie Cutting: It is a good idea to become more aware of the calorific value of foods that you’re eating and then you can choose accordingly. A general rule is to eat 500 calories less than you need each day to lose at the rate of 1-2lbs a week. The daily recommended allowance for men is 2500 calories and 2000 for women but please also take into account your lifestyle. Remember to still get the variety of fruit, veg and proteins and not fill up on empty calories. Don’t forget that size does matter when it comes to portion control. The concept is easy, if you eat less, you consume fewer calories. Manage portion control and then you can have even and lasting weight loss. 
2. Reduce Alcohol: Speaking of empty calories! For those of you who drink, alcohol is enjoyable but drinking too much can lead to serious health problems and un-wanted weight gain. Check out the department of health website for information on units of alcohol as this can differ from drink to drink.  (Excess alcohol can also lead to un-necessary snacking so my advice is to cut down or stop drinking alcohol all together while you focus on the weight loss.)
   
3. Remove Foods that Bloat: The main culprits that you need to cut down on are wheat, dairy, beans (although sprouted beans are easier to digest), cabbage and cauliflower. Bloating can also be the result of food intolerances so if you have serious bloating then having food intolerance and allergy testing will help determine them.

Swallowing too much air can also give you a bloated tummy and some of the main habits are talking while you eat, using a straw or sports bottle and eating on the move. You may also find it useful to remove all the fizzy drinks, even the diet ones as the artificial sweeteners can make you windy.

1. Cut the Junk: Don’t even be tempted by those sugary, high fat convenience foods and snacks. Remove them from the fridge and cupboard all together. Have some healthy fruit and vegetable to make crudités and nuts, seeds and dried fruit are better alternatives to crisps and cakes.
   
2. Veggie Options: Studies show that meat and meat products are the leading source of fat in most people’s diet so adding more vegetarian meals into your plan is an option. Add marinated tofu to a stir-fry, make your own veggie kebabs for the bbq and research vegetarian sites.

Breakfast Ideas 

1. Smoothie: Great way to start the day or for an after work or school snack. Add a handful of your favourite berries, a banana, ½ mango and 1 tall glass of water and a pea based protein powder if this is a meal replacement. Whiz in a blender and serve. Wonderful food to go and a great coffee replacement. 
2. Porridge: Oats are super for weight loss as they stabilize insulin levels and give a constant slow release energy boost. 
3. Fruit: portable and great if you’re busy and on the run.

Lunch Ideas 

1. Salad: try to mineral rich red char, rocket, radicchio and don’t forget to add lots of cress and diakon (mouli) as this is fantastic for breaking up fatty deposits in the skin. Great anti-cellulite food.
2. Sushi: Super wheat free meal. The nori seaweed is renowned for weight loss properties as iodine increases the basal metabolic rate.
3. Soup: Cube the vegetables of your choice and why not add a handful of Quinoa as well. Quinoa is a Peruvian grain and a pure protein so it is great for energy and building muscle. You may want to lose weight but you do not want to eat into lean muscle tissue as this can have detrimental health consequences in the future.
4. Sandwich on rye: Rye prevents constipation and is high in omega 3 content. The high fibre also delays the appetite.  

​Dinner Ideas
 

1. Fish: grilled, poached and baked. Choose oily fish (mackerel, salmon, trout, swordfish, anchovy) high in omega 3 as this facilitates body fat loss and in conjunction try the vegetarian sources of coconut oil and flaxseed oil.
2. Chicken: Grilled skinless chicken with vegetable and salad is a wonderfully fast and easy dinner. Try healthy side dishes like salsa, lemon wedges and apple sauce. Avoid the heavy, creamy and fatty sauces.
3. Lamb: Great for casseroles with lentils and pulses and this young, clean meat is high in the amino acid arginine which can aid constipation and increases blood flow to the stomach.
4. Vegetarian: Stir fries and casseroles including not only a variety of vegetables but don’t forget to add nuts, seeds and pulses for your protein especially kidney beans as they contain pancreatic amylase that helps to digest starch.

 
 
Best of Health
 
Barbara Cox