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Dietitian Lukas Nikolova from the prestigious Hill Clinic revealed what he tells his clients who come to him asking for help losing weight. They pay for this advice, but for you it is completely free!
Not everyone can exercise. And the biggest mistake is that people suddenly get the idea that they need to lose weight, while for years they hardly moved. Such a sudden increase in activity is an enormous strain on the joints and the entire musculoskeletal system. If you want to start exercising more intensively, always first consult a specialist to see whether it won’t harm you even more.
I recommend to my clients that during the first week they forget about fitness
Spend at least 20 minutes each day walking continuously (ideally faster, but always in a way your joints can handle).
This method literally wakes up your metabolism. It’s a safe and incredibly effective solution.
I don’t approve of diets during which you torment your body for a week or two with a single type of food. It’s enough to change just a few things in your diet and it can amazingly help your digestion. This way you can get rid of stored fat and prevent the body from storing more.
And one more important thing that people often ignore – salt and excessive salting are the same enemy during weight loss as sugar and excessive consumption of sweet treats.
Follow these meal combinations.
Weekly meal plan:
Breakfast variations (the most important meal of the day):
- Oat flakes with nuts, a little vanilla and raisins – ideally without milk, butter or 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 and ideally olive oil.
- You can also treat yourself to bread for breakfast, but replace regular sourdough bread with unleavened bread – for example Irish bread. Have chicken, low-fat quark (instead of cheese; if cheese, choose lower-fat cheese) and tomatoes with it.
- Also cut back on your coffee consumption. Once a week you can allow yourself more cups; the rest of the week it’s good to avoid it, or have just one cup.
- Healthy pancakes without flour and sugar – replace the flour with ground oats, mix them with low-fat quark, an egg and mashed banana. Instead of frying, bake them in the oven.
- You can also prepare crepes like this; choose oats instead of flour. Cook them in a pan that you first rub with a halved potato — the crepes won’t burn even without fat.
For lunch:
- Rice is an excellent ingredient, rich in carbohydrates, vitamins and energy. Brown rice is best, which you can enjoy with chicken sauté; instead of salt, flavor it with soy sauce and pepper.
- Stewed 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-wheat pasta with chicken, olives and tomatoes.
- Cabbage leaves stuffed with minced meat and rice – without any additional side dish.
Mid-morning snack variations:
- A bowl of fruit.
- Baked apples with quark.
- Unleavened bread and tzatziki sauce.
- Oat flakes with grated carrot and apple.
- Low-fat quark with coconut.
- Low-fat quark with a little honey and tart fruit.
For dinner:
- Salad of chicken and fresh vegetables, drizzled with olive oil.
- Unleavened bread with mozzarella, turkey ham and tomato.
- Roasted 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 low-fat sour cream.
It’s also important that you never overeat even on healthy food.
I advise my clients to always take at least 15-20 minutes for a meal, never to eat in front of a computer or TV and, if possible, to play classical music while dining. It has been proven that with it people eat more slowly, enjoy their food better and are less prone to overeating.
