Gillian McKeith's top 20 weight-loss tips

Take slimming inspiration from diet guru Gillian McKeith, with 20 of her expert tips on losing weight

Click here to read our interview with Gillian McKeith

 

1. Eat more, not less

Eating less than is required to support your basal metabolism will slow your metabolism down. My clients raise metabolism and keep blood sugar levels stable with regular healthy eating.

 

2. Snacking is good

Watch out for the late afternoon and evening slump. If you want to burn fat and prevent your body putting it back on, you must stabilise your blood sugar. In order to do this, you need to eat every two to three hours, which includes healthy snacking mid-morning and mid-afternoon.

 

3.  Drink more... water

Drink eight glasses of water a day between meals. Have a large glass of water 20 to 30 minutes before meals. Other drinks to include are herbal teas and vegetable juices. If you are exercising you should be drinking even more.

 

4.  Drink less at mealtimes

Do not drink copious amounts of liquids with meals, not even still water. Have a glass of water about half an hour before you eat and take only little sips during meals if you must. Fizzy drinks are banned.

 

5. Eat soup first

Have soup before a meal. Studies show that soup before a meal is a good way to feel satisfied.

Sup up with our soup recipes - nearly 500!

 

6. Find out what's eating you

Eating foods that aren't healthy can often be triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long-term weight control.

 

7. Slow down

Eating slowly is one method that can help take off pounds. That's because from the time you begin eating, it takes the brain 20 minutes to start signalling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20-minute signal has had a chance to set in.

 

8. Eat at the table

Sit at the table when it's time to eat. I want you to focus on what you are eating - sitting on the sofa in front of the TV is about as mindless as it can get. At the table, you will eat more slowly, feel more full; and sitting up straight helps digestion.

 

9. Keep moving

Walking to the shops, mowing the lawn and taking the stairs at work all count and keep you moving throughout the day.

 

10. Don't shop hungry
You'll end up buying all kinds of things you know you shouldn't. Eat something before you go, make a shopping list and stick to it.  

11. Be prepared
Be prepared in order to avoid temptation. Take healthy lunches and snacks to work such as fruit, vegetable sticks and dips, soups, salads, bean sprouts, nuts, seeds, rye bread, oat cakes, avocados, nut butters, leftovers from dinner and herbal tea bags.  

12. Eat in the raw
Every time you have something cooked, have something raw with it. Even if you make soup, you must add raw herbs or veg at the end. Raw foods are the only source of food enzymes, a catalyst for weight balance.  

13. Blend the day away
Eat lots of blended soups, for example sweet potato and squash. These are easy to digest. Fruit smoothies are great too. Make them for breakfast.  

14. Supplements
Certain supplements aid metabolism, enhance adrenal function, help break down fat deposits, stabilise blood sugar and diminish cravings. A full list is provided in 'Dr Gillian McKeith's Ultimate Health Plan'. Always consult your GP before taking supplements.  

15. Breakfast like a king
Eat breakfast like a king, lunch like a queen and dinner like a pauper. Make sure you eat more at lunchtime than for dinner.  

16. Early to bed
Get to bed by 10.30pm. Your liver and gallbladder need to do their detoxing work between 11pm and 2pm. Healthy livers help balance weight.  

17. Eat at regular times
Try to eat breakfast, lunch, dinner and snacks around the same time each day. Irregular eating habits can cause bloating. If you leave your stomach empty for long periods of time the secretion of digestive enzymes slows down. Irregular eating habits can also play havoc with your blood sugar and you need a stable blood sugar level to keep you from gaining weight.  

18. Eat dinner early
Dinner should be no later than 6pm to 7pm, if possible.

19. Eat when calm
If you are upset, wait until the feeling passes or lessens and then eat. Do not attempt to eat a full meal if you are really stressed out or upset. It's best to opt for vegetable juices or simple soups that day as they are much easier on the digestion.  

20. Throw out your scales
In all the years that I have been working with people who want to lose weight, I have never weighed anybody. People are too obsessed with weight. I don't do the weight thing. Instead, I put you on a whole new lifestyle. I never weigh a person and nor do I get them calorie counting or portion controlling. You don't need to be a biophysicist or a mathematician.

This is an edited extract from '20 weight loss tips' in 'Dr Gillian McKeith's Ultimate Health Plan', published by Michael Joseph.