6 steps to successful weight loss for women
Obestity researcher Dr Nick Fuller
In his new book, Interval Weight Loss for Women, obesity researcher aims to cut through the noise and presents six key principles behind healthy and sustainable weight loss for women.
鈥淲omen are bombarded with information about the latest diets 鈥� from keto to Atkins, paleo to Dukan and more 鈥� diets that can paradoxically result in weight gain and aren鈥檛 grounded in scientific studies,鈥� says Dr Fuller from the University of Sydney鈥檚 based at the .
鈥淭here are countless reasons women gain weight including previous dieting attempts, being on the pill, long hours at work, pregnancy, menopause and the general common effects of ageing.
鈥淏ut there are also simple ways to overcome these common pitfalls and hurdles, to help you take back control of your body and stop yo-yo dieting for good.鈥�
Here, Dr Fuller presents six key Interval Weight Loss principles to support women seeking to lose weight 鈥� and keep it off.
1. You can鈥檛 fight evolution
鈥淯sing the Interval Weight Loss method, every second month people take a break from losing weight and instead focus on maintaining their current weight,鈥� says Dr Fuller.
This helps the body to recalibrate to its new lowered 鈥榮et point鈥� 鈥� to welcome the lowered weight, rather than fighting itself and resisting weight loss.
Interval Weight Loss For Women by Dr Nick Fuller
2. Reach for nature first
Dr Fuller says the Interval Weight Loss approach teaches people how to overcome food addiction and the inability to say 鈥榥o鈥� to all our favourite foods, and how to retrain their brain to rely on natures treats.
鈥淭hese are foods found in their natural state, which release the same pleasure response in the brain as processed junk and fast food,鈥� he says.
3. Full rainbow
No foods are eliminated on the Interval Weight Loss plan, says Dr Fuller.
鈥淵ou will eat more food than you are used to, focusing on consuming a variety of foods including those many have come to fear, such as carbohydrates, nuts and dairy.鈥�
4. Use chopsticks
Dr Fuller advocates people sit down at the dinner table and use chopsticks for evening meals, to encourage eating more slowly.
Breakfast should also be your biggest meal of the day and dinner your smallest 鈥� and you should also endeavour to eat regularly.
5. Choose to move
Aim to incorporate activity into your daily routine, Dr Fuller suggests.
鈥淰ariety in the type of exercise you do is also encouraged, as well as working up a sweat during weight loss months.鈥�
6. No blue light after twilight
Use the evening to work on your 鈥榯o do鈥� list or hobbies 鈥� constructive activities that prevent mindless eating 鈥� Dr Fuller suggests.
鈥淚mportantly, turn off all technology after dusk 鈥� including removing all forms of technology from the bedroom 鈥� good quality sleep is vital,鈥� Dr Fuller says.
聽is published by Penguin Life.