Nutrition expert Guna Bilande has served up a recipe for success on the weight loss front, declaring that switching up your eating and workout habits could be transformative – with no need to revamp your entire routine.
The nutritionist, who works with individuals determined to reshape their lives, warned about how people overthink their diet strategies, conjuring up complex plans they’re unable to stick with leading to the frustration of regained weight when their strategy crumbles.
Her advice is distilled into five fundamental principles she shares with each client to unlock straightforward, healthy living.
She said: “Most people generally know how to live healthily, but life gets in the way. This is why we need to keep things simple.”
At the core of her mealtime mantra, Guna advocates a clear plate division: 25% lean protein, 50% vegetables and 25% carbohydrates.
The nutritionist says this protein portion is used for bolstering muscle upkeep as well as staving off hunger pangs, a dual action poised to cut down overall food intake and energise your slimming quest.
For those who find it tough to muster the energy to cook every night, the second tip from the expert is meal prepping when you’re up for it: “If you are making a dish of food, always prepare more than you need.
“That way you can box up the leftovers and put them in the fridge or freezer for another day. This will stop you from reaching for ‘convenience’ foods which can be packed with salt and sugar.”
The expert also urged everyone to start slowing down and switching off at meal times. She cautioned: “People now are used to doing everything very fast, and preferably yesterday.
“It’s important to slow down and ditch all screens including TVs and phones at mealtimes. As well as making it more enjoyable it means you are more likely to stop when you feel full. Taking smaller bites and chewing properly can help with this.”
Staying hydrated is also crucial, not only because dehydration can mask itself as hunger but also because it can prevent you from feeling full. The specialist advised: “When you feel hungry, first drink a glass of water. If you keep well hydrated and if you stick to a high level of protein in your diet, you will keep hunger away. Then if you still want to snack after you’ve had that you are much more likely to go for less food than if you went for it straight away.”
Guna stressed that exercise is a non-negotiable factor when it comes to shedding pounds, but it doesn’t have to be a grind. Instead of hours-long gruelling sessions, she advised a more manageable routine: just a half-hour daily, and not necessarily within the confines of a gym.
She pointed out: “That could be walking, yoga, pilates, swimming, or whatever works for you. Some people have arthritis or disabilities which means certain things aren’t possible. Find something that works for you and stick with it. The small things matter.”
