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Bant's Top 10 Secrets Of Healthy Weight Loss (that Don't Involve Dieting)

BANT’s Top 10 Secrets of Healthy Weight Loss (That Don’t Involve Dieting)

This year, the HuffPost UK Lifestyle team is saying no to January. That means, saying no to diets,[1] calorie restriction, detoxing and juice cleanses.

So what does healthy weight loss look like for 2014? The British Association For Applied Nutrition And Nutritional Therapy (BANT) have shared 10 of their top tips: [2][3]

SEE ALSO:

This Has To Be The Worst Diet Suggestion Of The Year[4]

Amazing Weight Loss Time-Lapse Of Geek Inspired By Man Of Steel[5]

  • 1

    Stop Calorie Counting

    Listen to your body rather than count the calories, eat slowly and stop eating when you stop feeling hungry, keep portion sizes under control meals shouldnt be larger than your cupped hands put together. Your stomach is only around the size of your fist!

  • 2

    Switch From White Foods To Brown

    White pasta, white rice and white bread provide very few nutrients and are quickly broken down in the body to sugar, this will leave you hungry and craving sugar as a pick-me-up.

  • 3

    Sleep

    When we are tired we eat more and reach for instant energy fixes from caffeine, sugar and fat. Try to get to bed early or deal with sleep problems should you have any. A good nights sleep is really important for overall health as well as weight loss.

  • 4

    Don’t Be Afraid Of Fat

    There are good fats and bad fats. Good fats are essential for the body to function well and support the weight loss process e.g. fat from oily fish, avocados or unsalted nuts. Bad fats on the other hand should be avoided, especially trans fats found in many biscuits and cakes and other baked goods with a long shelf life.

  • 5

    Eat Five Or Six Times A Day

    Have three healthy meals and two or three healthy snacks a day, this will give you sustained nutrients and energy for the day, keep hunger pangs at bay. Choose unprocessed, low sugar snacks such as a small handful of unsalted nuts, hummus with carrot and celery sticks or oat cakes.

  • 6

    Eat Protein With Every Meal And Snack

    Protein is essential for the body to grow and repair, it also keeps you feeling fuller for longer keeping hunger pangs at bay – leaving you less tempted to snack. Choose protein-rich fish, chicken and lean meats or beans, pulses and nuts with your meals and snacks.

  • 7

    Manage Your Stress

    It wreaks havoc with hormones slowing down your metabolism and making the body store more fat especially around the middle. Did you know that stress has the same impact on your body as eating sugar? Stress causes cravings for the wrong foods, particularly salty, high fat and sugary snacks. Try to relax when you eat, chew your food and focus on what you are eating rather than reading, watching TV or using the computer.

  • 8

    Moderate Your Stimulants

    Ideally dont drink coffee or black tea, but if you do keep it to one cup a day and have it on a full stomach. Stimulants like tea, coffee and cola consumed for an energy boost actually have the opposite effect. They give you a blood sugar rush, but then a corresponding dip, leaving you lacking energy and looking for your next caffeine fix. Choose water, herbal tea and the occasional diluted fresh fruit juice as healthier options.

  • 9

    Exercise

    This is important for overall health, energy and mood as well as a support to maintaining a healthy weight. Start slowly with a brisk walk in the park, take the stairs instead of the lift or get off the bus a few stops earlier than normal and walk the rest of the way.

  • 10

    Don’t Skip Meals

    The body needs a regular supply of fuel, if you skip meals it sends your blood sugar and energy plummeting leaving you tired, hungry and tempted by sugary snacks or caffeine to re-energise.

FOLLOW HUFFPOST UK LIFESTYLE ON TWITTER | LIKE OUR PAGE ON FACEBOOK[6][7]

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    References

    1. ^ diets, (www.huffingtonpost.co.uk)
    2. ^ weight loss (www.huffingtonpost.co.uk)
    3. ^ British Association For Applied Nutrition And Nutritional Therapy (www.bant.org.uk)
    4. ^ This Has To Be The Worst Diet Suggestion Of The Year (www.huffingtonpost.co.uk)
    5. ^ Amazing Weight Loss Time-Lapse Of Geek Inspired By Man Of Steel (www.huffingtonpost.co.uk)
    6. ^ FOLLOW HUFFPOST UK LIFESTYLE ON TWITTER (www.twitter.com)
    7. ^ LIKE OUR PAGE ON FACEBOOK (www.facebook.com)

    Original Story Here

    Resources:

    5 realistic weight loss tips for any time of year – Mother Nature Network

    If you want to make a resolution, don't go the extreme weight loss route. These smaller, smarter steps have a better chance of success. http://www.mnn.com/food/healthy-eating/stories/5-realistic-weight-loss-tips-for-any-time-of-year

    Bodybuilding.com – Team Grenade's Top 7 Fat-Burning Tips

    Boost your fat-burning power with these pro tips from Team Grenade! Take your body to a new thermal level. http://www.bodybuilding.com/fun/team-grenades-top-7-fat-burning-tips.html

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    Comments

    1. Reply

      Does Anyone Know The Top Secret Fat Loss Secret Who Would Be Willing To Share It With An Overweight Teenager? I am a 15 year old, overweight girl. I hate it when people make fun of me because of my weight – it is so embarassing! I would like to know the top secret fat loss secret from someone who is willing to share it with me. I can’t afford to buy the book, or else I would. I’m desperate. Any help will be greatly appreciated. Any fat loss tips, too.

      Thanks.

      View Comment
      1. Reply

        Go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
        I know a woman who lost 60 pounds a month on it. She did nothing else!
        and as for your book – go to a bookstore and browse it. Or go to amazon.com, find it and then click “search inside this book” – you will be able to read an extract.

        View Comment
    2. Reply

      What Can I Do To Guarantee Losing Weight And Toning In A Fairly Fast Way? I really need to lose weight and I have been having trouble.

      What workouts should I do?
      What foods should I eat?
      Which foods should I avoid?
      What is considered a “small” meal when people mention eating 5-6 small meals a day?
      How much water should I drink?
      What other weight loss and fat loss tips do you have?

      THANKS!

      View Comment
      1. Reply

        Drink Genmaicha green tea.

        it is a japanese natural tea, that helps with weight loss.

        http://www.o-cha.com

        View Comment
    3. Reply

      How Do I Get In Shape Over The Summer? I weigh 130 plus pounds and I’m 13 years old. But the 130 pounds is mostly fat. By fall when school starts again, I want to have lost some fat and gained some muscle. Every day I play DDR (Dance Dance Revolution) on difficult, and it is difficult, I sweat my butt off every time. I also go to the pool and swim 24 laps every other day. But I haven’t seen any results. Should I keep doing what I’m doing, or should I add something on? Please give me some fat loss tips, thanks!

      View Comment
      1. Reply

        First of all…good for you for working out and taking charge of your health. I am sure you are a beautiful person.
        How’s your diet?
        Are you eating enough protein? Are you eating a lot of empty carbs like pastries….? How’s your sugar intake?
        Sometimes the scale doesn’t change but our bodies do. Try taking measurements. I had lost 13 inches off of my body….but only 10 lbs on the scale.
        Keep in mind that muscle weighs more than fat.
        Keep a food journal – it will hold you accountable. Look up online how many calories you should eat based on your age, height, weight, and activity level.
        Hope this helps sweetie and best wishes.

        View Comment
    4. Reply

      What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
      I know about all the common ones…. lots of water lots of rest six small meals etc.

      thank you so much in advance!

      View Comment
      1. Reply

        Hi CollegeGirl

        In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

        Breakfast:
        2 egg, low fat Cheddar cheese omelette – 320 calories
        2 slices wholemeal toast with thin smear butter – 200 calories
        Large slice melon – 47 calories

        Lunch:
        Spicy Turkey Salad recipe – 304 calories

        Snack:
        Muesli or honey nut Health Bar “Sainsbury” – 180 calories

        Dinner:
        Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
        Large helping salad fruits &/or vegetables – 100 calories

        Another weight loss tip is to do interval and turbulence exercise.

        Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

        Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

        But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

        And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

        Good luck!

        PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

        View Comment
      • Dasie
      • December 27, 2013
      Reply

      What Is The Best 12-week Diet Plan For Fat Loss? As the weather gets warmer we become more self-conscious about our weight. Since summer is right around the corner it is time to get our fat loss diet in check.

      What is the best 12-week diet plan for fat loss?

      What is a reasonable amount of weight to lose in 12 weeks?

      What are some important tips for someone who wants to lose the fat, but maintain their muscle gains?

      View Comment
      1. Reply

        Of course, there are a huge number of weight loss blogs to choose from. There are a number of medically supervised and very expensive calorie restricted programs costing thousands of dollars, however, that doesn’t make these programs effective. According to Gina Kolata, who did extensive research on the topic, the most popular diets are also ineffective for the vast majority of people over an extended period of time. If you embark on a 12-week diet, you will lose weight for the first 12-weeks and then re-gain the weight after that.

        To be effective, you must embark on a permanent lifestyle change that includes a radically different way of eating. I lost 90 pounds and kept it off without having to pay anyone for anything.I read “Eat More, Weigh Less” by Dr. Dean Ornish. Former President Bill Clinton reversed his heart disease and lost 25 pounds by eating the same low-fat whole plant based diet. His was supervised by Dr. Caldwell Esselstyn, Jr. at the Cleveland Clinic.

        My advice is to go to the web sites of the following experts to seek help:

        Professor Emeritus T. Colin Campbell of Cornell (he wrote “The China Study”)
        Dr. Neal Barnard (“Food for Life”)
        Dr. Joel Fuhrman (“Fasting and Eating for Health”)
        Dr. John McDougall (“The McDougall Plan”)
        Dr. Dean Ornish (“The Spectrum”)
        Dr. Caldwell Esselstyn, Jr. (“Forks Over Knives”)

        The “Whole Plant Based Diet” is the program that is ideal for optimal health and maintaining an ideal weight. It’s a lifestyle change, not a pill or a quick fix. If you are not in it for the long-term, your weight loss will not last.

        You can very easily lose 1/2 pound per week if you choose foods carefully and avoid commercially processed food like products. If you choose a medically supervised fast, you can expect to lose about 2 pounds per week of fat (the other weight is water weight and will come back on your body after the fast ends).

        Instead of dairy, choose leafy greens containing iron, calcium, and protein. Eat whole grains (brown rice, quinoa) and ligumes (peas, beans, lentils) for additional proteins. Take a B12 and D supplement if you go vegetarian.

        Instead of meat, pork, fish, poultry, eggs, or any other form of animal based foods, take the foods listed in the paragraph above and eat ground flax seed for Omega-3 Essential fatty acids. Otherwise, you do not need to eat any form of oil or fat. Even virgin olive oil contains saturated fats which are unhealthy for your cardiovascular system. A gram of fat/oil contains 9 calories and can increase your appetite.

        Eat lots of raw and cooked vegetables, and some whole fruits every day. Avoid commercially processed drinks that might contain refined sugar or artificial flavors (aspartame and MSG cause weight gain due to their effect on appetite).

        If you want to maintain muscle mass, learn free weight training. A pound of muscle is the energy equivalent to seven pounds of fat. Read about “vegan” body builders and athletes who focus on endurance sports. (Rip Esselstyn wrote an excellent cook book called the “Engine 2 Diet.” He and his father were world class athletes.)

        You can ignore most health information on commercial media. I have found that it is almost always misleading. Please read the publications of some of the independent experts listed above. Former President Bill Clinton reversed his heart disease and lost 25 pounds by following the advice of Dr. Caldwell Esselstyn, Jr. of the Cleveland Clinic.

        You can do this on your own, but if you want an optimal weight loss, I suggest that you follow a medically supervised water fast. Dr. Joel Fuhrman is the world’s leading authority on this. If you can get into one of his programs, that is ideal. Remember, for the diet to be effective you must change your eating habits for life.

        View Comment
    5. Reply

      How Should I Train For Cross Country Running And Loose Weight?? I am overweight and want to start cross country in fall (end of august/ begining of sept. so 4-5 months) I can’t run for more than 300-600 feet at a time and need to build up to the 3 mile (5K). I need training tips and weight-loss/ fat loss tips. Any help is appriciated!!!!
      Dani, I know you answered my other question. I was trying to get a variety of answers.

      View Comment
      1. Reply

        The best thing would be to start jogging now. Start at a managable pace and go for as long as you can. You just have to build up to it. When I started running I could only do a mile, after a while of doing that and gradually adding more distance, I got up to 4 miles. As far as weightloss – cardio is the best way, so stick to the running. Try a stationary bike if you can’t get outside much, but cycling on a stationary and running are completely different, so you definitely want to train with running.

        View Comment
    6. Reply

      Does Anyone Have Any Quick Fat Loss Tips? Been working out and dieting for some time now and have lost a great deal of weight. i am now starting to stall and it is getting harder and harder to loose weight. looking for some help in changing my routine and diet. any quick fat loss tips would be appreciated.

      View Comment
      1. Reply

        You may find this helpfull. No matter how much I try to control my weight it does not work, however there was one time in my life that without rying and without realising I suddenly lost 4 stone. It was a time when I was suffering back pain and could hardly walk. Being alone in the house I tried to make things easy as far as food was concerned. I had a microwave on the floor and all I ate for a few months was tinned soup, various types, nothing else, no bread. It was so easy, just open the tin, pour it into a dish and then in the microwave. Amazingly I lost 4 stone in about 4 months. I have never been able to achieve that by dieting.

        View Comment

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