Most of us try at some point in our lives to lose weight, but the issue is how do we maintain that weight when we go back to our old eating habits? There are some key points of which we should all be aware, such as eating fewer calories than we burn, exercising regularly… and the list goes on.
Some good hints and tips include; ditching alcohol that is high in calories and drinking water before each meal. Walking on a daily basis is really good for weight control because it helps you burn calories. A brisk walk is around 3 miles an hour, which is faster than a stroll, and you don’t have to walk for miles because a brisk 10-minute walk gets us moving while also getting some fresh air in our lungs.
Another way to help you lose and then maintain your weight is through nutrient rich meal replacements – a convenient and easy way to stop common diet-sabotaging dilemmas. Don’t worry about feeling satisfied with a liquid meal replacement, you’ll be surprised how filling they can be. Holland & Barrett sell a range of shakes including the USN Diet Fuel Vegan MRP Strawberry powder that you can use for one or two meal replacement servings daily. Simply add 2 scoops (55g) to 250ml-300ml of cold water, and mix thoroughly in a blender or a shaker for about 30 seconds.
Long used in traditional Chinese medicine, glucomannan, also known as Konjac fibre, is now sold as a dietary supplement and weight loss aid. It is a natural, water-soluble fibre derived from the roots of a south-east Asian plant called the elephant yam. Like all soluble fibres, glucomannan is highly absorbent, binding to water to form a gel. This helps create a sensation of fullness that can reduce appetite and delay stomach emptying, keeping you feeling fuller for longer. Try the Holland Barrett Glucomannan Complex Capsules if you want to lose weight as part of an energy-restricted diet.
One supplement that can help you maintain a healthy weight is CLA (conjugated linoleic acid). CLA is an omega-6 fatty acid found naturally in meat and dairy, especially from grass-fed varieties. It comes from the linoleic acid (LA) in the grass and grains eaten by animals such as cows and sheep. CLA is thought to trigger a series of chemical reactions that stimulate fat-burning in the body. It has been seen to improve metabolism, insulin resistance, the way our bodies mobilise stored fat and can also help to kill white fat cells. Take one to two USN CLA Green Tea softgels from Holland & Barrett two to three times daily with or after meals.
There are several natural fat burners out there. These include caffeine which is of course found in our tea and coffee and there is even a little in dark chocolate bars. Similar to caffeine is green tea extract, which will help you feel alert, energised and give your metabolism a boost. It does contain caffeine, but another of its ingredients called catechin is where it’s real fat burning properties lie. Grenade Thermo Detonator Capsules containing green tea, bitter orange powder, cayenne, phenylalanine and green coffee is one of the most popular fat burning products available from Holland & Barrett and will, alongside a sensible diet and exercise programme, maintain your energy levels and help burn fat.
Have you heard of garcinia cambogia? This sour tasting tropical fruit is traditionally eaten across South and South East Asia. It’s commonly used as a cooking ingredient, and when dried or smoked lends a savoury flavour to dishes such as curries and soups. If you are looking for a herbal weight loss aid, take two capsules daily, one before breakfast and one before lunch, of Holland & Barrett’s Garcinia Cambogia &
Remember that what you eat has a huge affect on your weight. But when you eat it can cause weight gain too. It’s quite simple really! Take when you eat into account when looking at your routine: do you have a physical job or a sedentary one? Do you work 9-5 or shifts? Are your mornings, afternoons, or evenings most active? And when do you exercise? Try to spread your meals out evenly during the day, but eat your more calorific foods when you need the energy.
Do you need to increase your weight? Instead of adding high calorie foods to your diet, you should look to gain weight the healthy way, with the addition of weight gain shakes, also known as mass gainers, which are an effective way to get all the nutrients your body needs. However, it is important to ensure that you use them as a supplement to a balanced diet and exercise programme, rather than relying solely on them to gain weight. Have a look at the Precision Engineered Muscle & Size Gainer products available from Holland & Barrett, which come in vanilla, strawberry and chocolate flavours, or the Optimum Nutrition range of ‘Serious Mass’ powders. For best results, mix your protein powder for weight gain with milk or a plant-based milk substitute, rather than water, in order to get extra calories.
Ultimately, weight management and maintenance comes down to ensuring you are meeting your nutritional requirements as part of whatever regime you follow, and supplements may help you achieve your goals.