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Dietitian Lukas Nikolova from the prestigious Hill Clinic revealed what she tells her clients who come to him asking for help with weight loss.
They pay for this advice, but for you it is completely free!
Not everyone can exercise. And the biggest mistake is that people suddenly decide they need to lose weight, even though they have hardly moved for years. Such a sharp increase in activity is an enormous strain on the joints and the entire musculoskeletal system. If you want to start exercising more intensively, always consult a specialist first to make sure it won’t harm you even more.
I recommend to my clients that during the first week they forget about the gym and spend at least 20 minutes each day walking continuously (ideally faster, but always at a pace your joints can handle). This method literally wakes up your metabolism. It is a safe and incredibly effective solution.
I do not believe in diets where you torment your body with one type of food for a week or two. It is enough to change just a few things in your diet and it can wonderfully help your digestion. This way you can get rid of a large amount of stored fat and prevent your body from storing it.
And one more important thing that people often ignore – salt and excessive salting are during weight loss the same enemy as sugar and excessive consumption of sweet treats.
Stick to these food combinations
Breakfast variations (the most important meal of the day):
Breakfast variations (the most important meal of the day): - Oat flakes with nuts, a little vanilla and raisins – ideally without milk, butter and honey. You can soak the raisins in hot water before eating; they will swell and become even sweeter.
- Scrambled eggs with vegetables; you can use vegetable oil for preparation, but in as small an amount as possible, ideally olive oil.
- You can also treat yourself to bread for breakfast, but swap classic sourdough bread for unleavened bread – for example Irish soda bread.
- Have chicken, low-fat cottage cheese (instead of cheese; if cheese, then with lower fat content) and tomatoes with it.
- Also reduce your coffee consumption. Once a week you can allow yourself more cups; for the rest of the week it is good to avoid it, or have only one cup.
- Healthy pancakes without flour and sugar – replace the flour with ground oats, mix them with low-fat cottage cheese, an egg and a mashed banana. Instead of frying, bake them in the oven.
- You can prepare crepes the same way, replacing the flour with oat flakes. Cook them in a pan that you first rub with a halved potato; the crepes won’t burn even without fat.
What to have for lunch:
- Rice is an excellent ingredient, rich in carbohydrates, vitamins and energy. Brown rice is best, which you can enjoy with a chicken sauté; instead of salt, season with soy sauce and ground pepper.
Braised cabbage with beef. - Buckwheat is also an excellent side if you want to lose weight. Mix it with vegetables sautéed in garlic and a little hard cheese.
- Risotto with peas and tuna, or with chicken.
- Whole-grain pasta with chicken, olives and tomatoes.
- Stuffed cabbage leaves with minced meat and rice – without any additional side dish.
Snack variations:
Fruit cup - Baked apples with cottage cheese.
- Unleavened bread and tzatziki sauce.
- Oat flakes with grated carrot and apple.
- Low-fat cottage cheese with coconut.
- Low-fat cottage cheese with a little honey and tart fruit.
What to have for dinner:
- Chicken and fresh vegetable salad drizzled with olive oil.
- Unleavened bread with mozzarella, turkey ham and tomato.
- Roast chicken sautéed with peas and tomatoes.
- Baked trout in butter with vegetables.
- Salad with nuts and a light yogurt dressing.
Braised cabbage with beef.
- Baked apples with cottage cheese.
- Unleavened bread and tzatziki sauce.
- Oat flakes with grated carrot and apple.
- Low-fat cottage cheese with coconut.
- Low-fat cottage cheese with a little honey and tart fruit.
What to have for dinner:
- Chicken and fresh vegetable salad drizzled with olive oil.
- Unleavened bread with mozzarella, turkey ham and tomato.
- Roast chicken sautéed with peas and tomatoes.
- Baked trout in butter with vegetables.
- Salad with nuts and a light yogurt dressing.
Variations of cabbage salads, but without mayonnaise – replace it with yogurt, or with low-fat sour cream.
It is also important that you never overeat, even with healthy food. I advise my clients to always take at least 15-20 minutes for a meal, never eat in front of the computer or the TV and, if possible, play classical music while dining. It has been proven that with it a person eats more slowly, enjoys the food more and is less likely to overeat.
