WEIGHING IN! BY TEAM M&F TRIM DOWN WITHOUT COUNTING CALORIES WITH OUR SIX-WEEK PROGRAMME You wouldn't start training by bench-pressing 200 pounds your first time out. The same idea applies to losing weight: if you try to overhaul your diet in one week, your body will rebel, and you'll end up eating cheeseburgers and take-away pizza. If you want to lose weight the right way - for good, then pursue our six-week plan. To lose a pound a week, you typically have to cut out 3,500 calories a week. But on our programme, you won't have to keep a track of those numbers. We'll help you eat properly, and you'll soon lose those extra pounds permanently, without feeling deprived. How? Here's the secret: focus on one diet-altering goal each week. If you need more than a week to work on a particular target goal, take the extra time. You can move to the next one when you're ready. Keep in mind, though, that the faster you incorporate these changes, the faster you'll start losing weight. WEEK 1: CUT FAT Because fat is the most concentrated source of calories in your diet (nine calories per gram, compared to four calories for protein and carbohydrates), it makes sense to eat less of it. But don’t try switching from full fat to fat-free overnight – that will shock your body, and you’ll be less likely to stick to the plan. Instead, take it down a notch with reduced fat versions. You can decide later which foods you want to take the fat-free plunge with. >> BREAK IT UP. Start by dividing a day’s worth of food into four or more smaller meals instead of the usual three. This regulates your appetite and energy levels throughout the day and night so you never feel hungry enough to cheat or overindulge. >> BEAT THE SPREAD. Cut back on high-fat spreads like butter, margarine, cream cheese and mayonnaise. There are two ways to go about this: eat the same amount of fat-free or reduced-fat versions of the products, or stick with the real thing and use less. For instance, cut that portion of regular cream cheese in half (two tablespoons equals 10 fat grams; one tablespoon equals five). You can also spread mayonnaise on only half of your sandwich (two tablespoons equals 22 fat grams; one-tablespoon equals 11). The same goes for margarine (two tablespoons equal 22 fat grams; one-tablespoon equals 11). >> AVOID TAKE AWAYS. No matter how convenient, avoid fast foods and takeaways like the plague. Although some offer lower-fat options, like grilled chicken sandwiches and salads, these foods often come with high-fat spreads or dressings. Besides it’s too easy to give in or order chips. >> MAKE YOUR OWN SANDWICHES. You can custom make your own pack-ups and use low fat foods and dressings. Using, say, turkey or chicken breast with mustard or other low- non-fat relishes. >> CHOOSE WISELY. Opt for salad in favour of coleslaw or potato salad as usually these are made with full-fat mayonnaise. If you do have side salads, don’t add fat-laden dressings. A salad doused in dressing could add more fat than a Big Mac (32 grams). Most full-fat salad dressings contain about nine grams of fat per one-ounce serving (two tablespoons). The same goes for gravy and sauces, which are loaded with calories. >> DAIRY LEAN. If you’re a milk drinker, simply replacing full-fat with semi- or skimmed milk will still give you the all important nutrients, including protein, calcium and vitamin D, without adding fat. This could reduce your daily calorific intake by approximately 216 calories. >> GOODBYE MR. CHIPS. Choose lighter snacks. You don’t have to give up crisps (10 fat grams per ounce), ice cream (about seven to 16 grams per small portion) or chocolate-chip cookies (eight grams for three cookies). Search for reduced-fat or fat-free version of these foods to satisfy your cravings. Don’t eat more than you normally would, or the excess calories will more than make up for what you miss in fat. WEEK 2: CUT SUGAR Because it’s nothing but simple carbohydrate, ordinary table sugar has no redeeming nutritional value. All it does is provide four calories per gram (about 15 calories per teaspoon) and take up precious space in your diet. Get rid of it. Common sources of sugar include fizzy drinks, boiled sweets, cakes and biscuits and sugary cereals. Cutting out these also eliminates the fat in the cakes and biscuits. >> SWEET LITTLE LIES. Beware of sugar aliases. Sugar has just as many calories and little nutritional value in other forms such as dextrose, fructose, syrup or honey. WEEK 3: FILL UP ON FIBRE Not only can a high-fibre diet fill you up and help you resist the temptation to overeat, but also research suggests that fibre can reduce the amount of fat your body stores. Preliminary studies show that soluble fibre can bind to fat and carry it out of the body before it’s absorbed. In addition, soluble and insoluble fibre can help lower blood cholesterol and possibly reduce the risk of contracting some cancers. If high-fibre foods haven’t been at the top of your food list, increase your intake slowly. Your gut will let you know when it’s ready for more. Gas and bloating are sure-fire signs that you should take it easy and bulk up more slowly. To clear the plumbing, try foods that are high in insoluble fibre, like whole grains. Soluble fibre protects your heart; get it from fruits, vegetables and oatmeal. >> CRANK UP THE VOLUME. Health experts recommend getting 25 to 30 grams of fibre a day. Take at least a week to work your way up to that amount. (We lied. You will have to count your intake of this nutrient). >> GO WITH THE WHOLE GRAIN. Toss out white bread and say hello to bread made with the whole wheat. Wholemeal breads usually provide two to three grams of fibre per slice, compared to less than one gram per slice for most white breads. Substitute brown rice for white rice. Say no to cornflakes and puffed rice and yes to high fibre cereals like Shredded Wheat, Bran Flakes and oatmeal. Besides increasing your fibre intake, sticking to whole grains slows the absorption of carbohydrates, providing more sustained energy. WEEK 4: EAT YOUR VEGGIES Adding a variety of vegetables to your daily diet not only boosts your fibre intake; it fills you up so you eat less. It also provides you with phytochemicals, naturally occurring plant compounds believed to prevent disease. By now, you know you should be eating a minimum of five servings of fruit and vegetables a day, three of which should be dark-green or orange vegetables. It’s easier than it sounds. >> FAIR EXPECTATIONS. Keep serving sizes in perspective: a small salad is one serving, a large is two. A tablespoon of most vegetables equals one portion. >> GET LIQUID. When you can’t eat your vegetables, drink them. Just six ounces of carrot, tomato, celery or any combination of vegetable juices is one serving. Order a large juice drink and you’ll quickly jump to two or even three portions. WEEK 5: PILE ON MORE FRUIT Fruit can often satisfy your craving for something sweet without providing empty calories. Though more is better, two servings a day is a good place to start. One medium fruit equals one portion. Apples, oranges, bananas, kiwis, nectarines, strawberries, blueberries, mangoes and melons all fit the bill. Like vegetables, many types of fruit are rich in nutrients like vitamin C, beta-carotene, folic acid, and other disease-preventing phytochemicals. >> GEAR UP. Invest in a juicer. Besides veggie blends, you can make fruit smoothies. Six ounces of any fruit juice or fruit-juice blend equals a serving. However, don’t rely on juices to be your primary source of fruits and vegetables, as this can reduce your fibre intake. >> TOP OFF. Add sliced bananas, strawberries or blueberries on top of your cereal to make high-fibre options much tastier. WEEK 6: EAT BETTER MEAT If you’re a meat-and-potatoes man, you probably eat more meat than you need to. If you want to lose weight and fit in more wholegrain carbohydrates, fruits and vegetables, you must cut back on the beef. >> START SHAVING. Trim all visible fat from meat before cooking. Trimming a 31⁄2 ounce T-bone steak can cut its fat content by nearly 60 per cent. >> SELECT CUTS. Choose only lean beef cuts. If you are not sure which these are seek the advice of your butcher. Also use only lean-minced beef in your cooking. >> JUMP INTO PROTEIN RUSH HOUR. Because many protein sources also contain fat, certain ones may be digested more slowly than others. Therefore, eat your higher0/-fat protein sources, like turkey breast, chicken breast and lean red meat, no later than lunchtime. Reserve low-fat protein sources, like fish and egg whites, which will be absorbed more quickly, for dinner. >> DOWNSIZE IT. Limit serving sizes to about four ounces, or slightly larger than a deck of cards. Eating too much meat at one sitting can saddle you with excess calories that your body won’t digest efficiently. M&F

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