We take both a medical and holistic approach to weight loss and your health is always our number one priority.

To help you on your journey with us, whether it be the very beginning or a long term plan, we have compiled some useful nutritional and weigh loss advice below.

12 Weight Loss Tips

1. Keep to a meal routine – try to eat at the same times each day.
2. Watch your portion control, take care with your portion sizes.
3. Eat more protein – include a protein source with each meal.
4. Drink plenty of water – don’t confuse hunger with thirst.
5. Start a diet journal – journaling can help to track your progress.
6. Swap refined carbs (white bread, pasta etc.) for complex carbs – wholegrain/wholemeal.
7. Increase fibre intake – it keeps you feeling fuller for longer.
8. Cut out on junk food – choose healthy snacks instead e.g. fruit, nuts, seeds, hummus and dips.
9. Mindful eating – slow down when eating, enjoy your food.
10. Get a good nights sleep – aim for 7 to 8 hours per night.
11. Don’t drink your calories – the average can of fizzy drink contains 150 cals. Choose your calories wisely.
12. Get active – exercise burns calories and aids weight loss. Walking for 30 minutes every day is a great start, if you have not done any exercise for a while.

Healthy Snack Ideas

For maximum weight loss try not to snack if possible, make your meal-time portions enough to satisfy your hunger. But if you do feel that you need a snack, choose from the healthy options below:

1. Hummus and vegetable crudites.
2. Greek yoghurt and mixed berries, drizzle of honey or maple syrup.
3. One piece of fruit and a bit of nut butter. – Merdian nut butters are a great choice, available in all major supermarkets – https://shop.meridianfoods.co.uk/
4. Raspberry Bliss Balls – So delicious!!  See recipe below.
5. Cut slices of red and green bell peppers with 3 oz of guacamole.
6. Small portion of cottage cheese with a sprinkle of flaxseeds and cinnamon. Linwoods flaxseeds available in major supermarkets – https://linwoodshealthfoods.com/uk/shop/?gclid=EAIaIQobChMIh8293-306wIVw-ntCh1oowUDEAAYASAAEgJ5FfD_BwE
7. Kale Chips
8. Dark chocolate and almonds. Choose dark chocolate with at least 70% cocoa solids. 1oz of dark chocolate and 1oz of almonds is 300 calories.

The post Your guide to long term weight loss & nutrition appeared first on Bold Street Slimming & Cosmetics.

With the added stress and uncertainly that a global pandemic brings and most of us spending more time at home than usual, it comes as no surprise that many of us have put on a few pounds. While we need to show ourselves some compassion during these stressful times, if you find that your weight is still creeping up, here are a few Bold Street Slimming top tips for getting back on track.

Stick to Consistent Meal Times

Have three meals each day; breakfast, lunch and dinner and no snacks. Just because we are closer to our kitchens, doesn’t mean we should pop in there every couple of hours and reach for high calorie food. Make a meal plan, know what you are going to eat and when and stick to it. A bit of normality can really help us feel in control and get back on track with our weight loss goals.

Get Active

A closed gym or local swimming pool is not an excuse to skip the exercise routine. There are many things you can do at and around home to keep active. In fact, during the first few months of lockdown, home fitness equipment sales sky-rocketed, with consumers buying kettlebells, stationary bikes and treadmills. However, you don’t need fancy equipment to get fit. If you have not done any physical activity for a while, start with a 30 minute walk 3 times per week and build up from there. Or if you are already working out and want to up the pace, choose a High Intensity (HIT) workout, which is a great fat burner. You Tube is a good place to find beginner HIT workouts.

What can you add to your diet?

Instead of focusing on removing food items from your diet, consider what you can add to it. Protein is a great choice, it fills you up and reduces the hunger hormone, ghrelin. Good sources of protein include chicken, turkey, eggs, beans, legumes and fish. Aim to eat a protein source with each meal.

Fibre

Ensure you are eating enough fibre, aim for around 25g per day for women and 30g for men. It fills you up and keeps your digestive system healthy. Choose from porridge oats, wholemeal/wholegrain bread, wholewheat pasta, vegetables such as broccoli, sweetcorn and carrots and also fruit, for example, berries, apples, pears and oranges.

And remember, consistency is key!

The post Gained Weight During Lockdown? You’re Not Alone! appeared first on Bold Street Slimming & Cosmetics.