16 Studies on Vegan Diets – Do They Really Work?

Vegan diets are becoming increasingly popular.
They claim to offer various health benefits, ranging from weight loss and reduced blood sugar to prevention of heart disease, cancer and premature death.

However, most studies on vegan diets are observational. This makes it difficult to know if the benefits observed are actually caused by the vegan diet itself.

This article analyzes 16 randomized controlled studies — the gold standard in scientific research — to evaluate how a vegan diet can affect your health.

The Studies

1. Wang, F. et al. Effects of Vegetarian Diets on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 2015.

Details: This meta-analysis of 11 randomized controlled studies included 832 participants.

The studies lasted from three weeks to 18 months and evaluated changes in participants’ total, LDL, HDL, non-HDL cholesterol and triglyceride levels.

Seven of the included vegetarian studies looked specifically at vegan diets, and each of them had a control group.

Results: Vegetarian diets lowered total, LDL, HDL and non-HDL cholesterol more than the control diets, but they did not affect blood triglyceride levels.

Conclusions: Vegetarian diets effectively lowered blood levels of total, LDL, HDL and non-HDL cholesterol more than the control diets.

2. Macknin, M. et al. Plant-Based, No-Added-Fat or American Heart Association Diets: Impact on Cardiovascular Risk in Obese Children with Hypercholesterolemia and Their Parents. The Journal of Pediatrics, 2015.

Details: Thirty obese children with high cholesterol levels and their parents were recruited for the study. Each pair was randomly assigned to follow either a vegan diet or an American Heart Association (AHA) diet for 4 weeks.

Both groups attended weekly classes and cooking lessons specific to their diet. 

Results: Total calorie intake significantly decreased in both diet groups. 

Children and parents following the vegan diet consumed less protein, cholesterol, saturated fat, vitamin D and vitamin B12, and they consumed more carbs and fiber than those in the AHA group.
Children following the vegan diet lost 6.7 lbs (3.1 kg) over the four-week study period, which was 197% more than those in the AHA group. 

Children in the vegan group reduced their systolic blood pressure, total and LDL cholesterol levels, whereas those in the AHA groups didn’t. However, the improvements weren’t large enough to reach statistical significance.

At the end of the study, children following the vegan diet had significantly lower BMIs than those following the AHA diet.

Parents in the vegan groups had 0.16% lower hemoglobin A1C levels, which are used as a measure of blood sugar control, as well as lower total and LDL cholesterol levels than those on the AHA diet.

Those parents also lost 3.5 lbs (1.6 kg) more than parents on the AHA diet. However, the difference wasn’t large enough to reach statistical significance.

Conclusions: Both diets lowered heart disease risk in children and adults. However, the vegan diet more greatly affected the children’s weight and the parents’ cholesterol and blood sugar levels.

3. Mishra, S. et al. A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: the GEICO study. European Journal of Clinical Nutrition, 2013.

Details: 291 participants were recruited from 10 GEICO corporate offices. Each office was paired with another, and employees from each paired site were randomized to either a low-fat vegan diet or a control diet for 18 weeks.

Participants in the vegan group were provided weekly support group classes led by a dietitian. They took a daily vitamin B12 supplement and were encouraged to favor low-glycemic index foods.

Participants in the control group made no dietary changes and didn’t partake in weekly support group sessions.

Results: The vegan group consumed more fiber and less total fat, saturated fat and cholesterol than the control group. 

Participants who completed the 18-week study lost 9.5 lbs (4.3 kg) if they were in the vegan group, compared to 0.2 lbs (0.1 kg) if they were in the control group. 

Total and LDL cholesterol levels dropped by 8 mg/dL in the vegan group, compared to almost no change in the control groups.

HDL cholesterol and triglyceride levels both increased more in the vegan groups than in the control.

Blood pressure fell slightly in both groups. Hemoglobin A1C levels dropped by 0.7% in the vegan group, compared to 0.1% in the control group.

Conclusions: Participants in the vegan groups lost more weight. They also improved their blood cholesterol and blood sugar levels compared to those following a control diet.

4. Barnard. N. D. et al. The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity. The American Journal of Medicine, 2005.
Details: 64 overweight, post-menopausal women were recruited. 

Each woman was randomly assigned to follow either a low-fat vegan or a low-fat control diet based on the National Cholesterol Education Program (NCEP) guidelines for 14 weeks.

No calorie restrictions were used, and both groups were encouraged to eat until they were full. Participants prepared their own meals and attended weekly nutritional support groups for the duration of the study. 

Results: Despite no overt calorie restriction, both groups consumed around 350 fewer calories per day. The vegan group consumed less dietary protein, fat and cholesterol and more fiber than the NCEP diet group. 

Participants in the vegan group lost an average of 12.8 lbs (5.8 kg), compared to 8.4 lbs (3.8 kg) in those following the NCEP diet. 

Changes in BMI and waist circumference were also greater in the vegan groups. 

Blood sugar levels, fasting insulin and insulin sensitivity improved significantly for all.

Conclusions: Both diets improved markers of blood sugar control. However, the low-fat vegan diet helped overweight, post-menopausal women lose more weight than the low-fat NCEP diet.

5. Turner-McGrievy, G. M. et al. A Two-Year Randomized Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low-Fat Diet. Obesity, 2007.

Details: This study was based on the same 64 overweight, post-menopausal women in the study above who were randomly assigned to a low-fat vegan or a low-fat NCEP diet for 14 weeks.
This study was done in two cohorts. All participants were offered weekly group nutrition support for the first 14 weeks of the study. 

However, the first cohort didn’t receive any nutritional support after the first 14 weeks, whereas the rest continued with bimonthly support group meetings for one year. 

All women were followed for two years. No participant was prescribed any calorie restriction goals, and both groups were encouraged to eat until they were full.

Results: The vegan group lost 10.8 lbs (4.9 kg) after one year, compared to 4 lbs (1.8 kg) in the NCEP group.

Over the next year, both group regained some weight. At the end of the two-year study, the weight loss was 6.8 lbs (3.1 kg) in the vegan group and 1.8 lbs (0.8 kg) in the NCEP group.

Regardless of the diet assignment, the women who received group support sessions lost more weight than those who didn’t receive them.

Conclusions: Women on a low-fat vegan diet lost more weight after one and two years, compared to those following a low-fat diet. Also, women receiving group support were better able to lose weight and maintain it.

6. Barnard, N.D. et al. A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals With Type 2 Diabetes. Diabetes Care, 2006.
Details: 99 participants with type 2 diabetes were recruited and pair-matched based on their hemoglobin A1C levels. 

Each pair was then randomly assigned to follow a low-fat vegan diet or a diet based on the 2003 American Diabetes Association (ADA) guidelines for 22 weeks. 

Portion sizes, calorie intake and carbs were unrestricted on the vegan diet. Those on the ADA diet were instructed to cut 500–1,000 calories per day from their normal diet.

Everyone received a vitamin B12 supplement, and alcohol was limited to one serving per day for women and two servings per day for men.

All participants were also provided an initial one-on-one session with a registered dietitian and attended weekly nutrition group meetings for the duration of the study.

Results: Both groups reduced calorie intakes by approximately 400 calories per day, despite only the ADA group being instructed to do so.
Protein and fat intakes also decreased in both groups. However, participants in the vegan group consumed 152% more carbs than the ADA group.

Participants following the vegan diet doubled their fiber intake, whereas the amount of fiber consumed by those in the ADA group remained the same.

By the end of the 22-week study period, the vegan group lost 12.8 lbs (5.8 kg), which was 134% more weight than the ADA group.
Both groups reduced their total cholesterol, LDL and HDL cholesterol levels, but no differences were observed between groups.

What’s more, the vegan participants’ hemoglobin A1C levels dropped by 0.96 points, which was 71% more than the ADA participants’ levels.

The graph below shows the HbA1c changes in the vegan diet groups (blue) and ADA diet groups (red).

Conclusions: Both diets helped participants lose weight and improve their blood sugar and cholesterol levels.

However, the vegan diet caused more weight loss and a greater reduction in blood sugar than the ADA diet.

7. Barnard, N.D. et al. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: a randomized, controlled, 74-wk clinical trial. American Journal of Clinical Nutrition, 2009.
Details: This study was performed on the type 2 diabetic research participants from the previous study, randomized to follow either a low-fat vegan diet or an ADA diet.

After the initial 22-week intervention period, all participants were given the option to continue with group sessions for an additional 52 weeks. 

Results: By the end of the 74-week study period, 17 participants in the vegan group reduced their diabetes medication dosages, compared to 10 in the ADA group. 

Participants in the vegan group also lost 3 lbs (1.4 kg) more weight than those following the ADA diet, but the difference wasn’t statistically significant.

Hemoglobin A1C levels, which are used as a marker for blood sugar control, decreased more in participants in the vegan group.
In addition, LDL- and total cholesterol levels decreased by 10.1 – 13.6 mg/dL more in the vegan groups than in the ADA group.

Conclusions: Both diets improved type 2 diabetics’ blood sugar and cholesterol, but the vegan diet affected these levels more. Both diets helped participants lose weight, but differences between diets weren’t significant.

8. Nicholson, A. S. et al. Toward Improved Management of NIDDM: A Randomized, Controlled, Pilot Intervention Using a Low-Fat, Vegetarian Diet. Preventive Medicine, 1999.
Details: 11 participants with type 2 diabetes were recruited and randomly assigned to a low-fat vegan diet or a conventional low-fat diet. 

All participants were offered prepared lunches and dinners according to their diet specifications for a total of 12 weeks.
Participants were also allowed to prepare their own meals if they preferred, but researchers reported that most used the catered meal option. 

Because of its lower fat content, participants on the vegan diet consumed around 150 fewer calories per meal than those on the conventional diet.

All participants attended an initial half-day orientation session, as well as support group sessions every other week for the duration of the study. 

Results: Participants in the vegan group reduced their fasting blood sugar levels by 28%, compared to a 12% decrease in those following the conventional low-fat diet. 

Those on the vegan diet also lost an average of 15.8 lbs (7.2 kg) over the 12-week study period, compared to an average of 8.4 lbs (3.8 kg) for the conventional dieters.

No differences in total and LDL cholesterol were noted, but HDL cholesterol levels fell in the vegan group.

Conclusions: A low-fat vegan diet decreased fasting blood sugar levels and helped participants lose more weight than a conventional low-fat diet.

9. Turner-McGrievy, G. M. et al. Low glycemic index vegan or low-calorie weight loss diets for women with polycystic ovary syndrome: a randomized controlled feasibility study. Nutrition Research, 2014.
Details: 18 overweight and obese women with polycystic ovarian syndrome (PCOS) were recruited. Each was randomly assigned to follow a low-fat vegan diet or a low-calorie diet for six months.

Results: Women in the vegan group lost a total of 1.8% of their body weight over the first three months, compared to 0% in the low-calorie group. However, no significant differences were observed after six months.

Interestingly, participants with higher engagement in a Facebook support group lost more weight than the rest.

Those following the vegan diet consumed an average of 265 fewer calories than those on the low-calorie diet, despite not being given a specific lower-calorie goal. 

Participants in the vegan group also consumed less protein, less fat and more carbs than those following the low-calorie diet.
No differences were observed in pregnancy or PCOS-related symptoms between the two groups.

Conclusions: A vegan diet is more effective at naturally reducing the amount of calories eaten per day, despite the lack of a calorie restriction goal. It may also help women with PCOS lose weight.

10. Turner-McGrievy, G. M. et al. Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets. Nutrition, 2015.
Details: 50 overweight adults were recruited and randomized to follow one of five low-fat, low-glycemic index diets for six months. The assigned diets were either vegan, vegetarian, pesco-vegetarian, semi-vegetarian or omnivorous.

Participants were given instructions related to their respective diets by a registered dietitian and encouraged to limit processed and fast food.

All participants except those in the omnivorous diet group attended weekly group meetings. The omnivore group attended monthly sessions and received the same diet information through weekly emails instead.

All participants consumed a daily vitamin B12 supplement and had access to private Facebook support groups.

Results: Participants in the vegan group lost an average of 7.5% of their body weight, which was the most of all groups. In comparison, omnivores lost only 3.1%.

The vegan diet group consumed more carbs, as well as fewer calories and fat than omnivores, despite not having been given any specific calorie or fat restriction goals. 

Protein intakes were not significantly different between groups.

Conclusions: Vegan diets can result in greater weight loss than vegetarian, pesco-vegetarian, semi-vegetarian or omnivorous diets.

11. Lee, Y-M. et al. Effect of a Brown Rice Based Vegan Diet and Conventional Diabetic Diet on Glycemic Control of Patients with Type 2 Diabetes: A 12-Week Randomized Clinical Trial. PLoS ONE, 2016.
Details: 106 type 2 diabetics were randomly assigned to a 12-week vegan or conventional diet recommended by the Korean Diabetes Association (KDA). 

Calorie intake was not restricted for either group over the 12-week study period.

Results: Participants in the vegan group naturally consumed an average of 60 fewer calories per day, compared to the conventional diet group. 

Hemoglobin A1C levels decreased in both groups. However, those in the vegan group reduced their levels by 0.3–0.6% more than the conventional diet group.


Interestingly, BMI and waist circumference decreased only in the vegan group.
There were no significant changes in blood pressure or blood cholesterol levels between groups.

Conclusions: Both diets helped type 2 diabetics’ blood sugar control. However, the vegan diet improved it more than the conventional diet. Also, a vegan diet was more effective at reducing BMI and waist circumference.

12. Belinova, L. et al. Differential Acute Postprandial Effects of Processed Meat and Isocaloric Vegan Meals on the Gastrointestinal Hormone Response in Subjects Suffering from Type 2 Diabetes and Healthy Controls: A Randomized Crossover Study. PLoS ONE, 2014.
Details: 50 type 2 diabetics and 50 healthy subjects were randomly assigned to consume either a protein and saturated fat-rich pork burger or a carb-rich vegan couscous burger.

Blood concentrations of sugar, insulin, triglycerides, free fatty acids, gastric appetite hormones and oxidative stress markers were measured before the meals, as well as up to 180 minutes after the meals. 

Results: The two different meals produced similar blood sugar responses in both groups over the 180-minute study period. 

High insulin levels persisted for longer after the meat meal than the vegan meal in both healthy participants and type 2 diabetics.

Triglyceride levels increased and free fatty acids decreased to a higher extent following the meat meal. This happened in both groups, but the difference was more obvious in type 2 diabetics.

The meat meal produced a greater decrease in the hunger hormone ghrelin than the vegan meal, but only in healthy participants. In diabetics, ghrelin levels were similar after both types of meals. 

Additionally, the meat meal led to greater increases in markers of cell-damaging oxidative stress than the vegan meal, but only in diabetics. 

Oxidative stress-fighting antioxidant activity increased following the vegan meal, but only in healthy controls.

Conclusions: In healthy individuals, vegan meals reduce hunger less but increase antioxidant activity more. Meat meals cause more oxidative stress in diabetics and a greater requirement for insulin.

13. Neacsu, M. et al. Appetite control and biomarkers of satiety with vegetarian (soy) and meat-based high-protein diets for weight loss in obese men: a randomized crossover trial. The American Journal of Clinical Nutrition, 2014.
Details: 20 obese men were randomly assigned to consume either a vegetarian or meat-based, high-protein weight loss diet for 14 days.

After the first 14 days, the diets were switched so that the vegetarian group received the meat-based diet for the following 14 days and vice versa.

Diets were calorie-matched and provided 30% of calories from protein, 30% from fat and 40% from carbs. The vegetarian diet was based on soy protein. 

All food was supplied by the dietetic research staff.
Results: Both groups lost around 4.4 lbs (2 kg) and 1% of their body weight, regardless of the diet consumed.

 

No differences in hunger ratings or the desire to eat were noted between the groups. 

The pleasantness of the diets was rated high for all meals, but participants generally rated the meat-containing meals higher than the soy-based vegan ones. 

Both diets reduced total, LDL and HDL cholesterol, as well as triglycerides and glucose. However, the decrease in total cholesterol was significantly greater for the soy-based vegan diet.
Levels of ghrelin were slightly lower in the meat-based diet, but the difference wasn’t large enough to be considered significant.

Conclusions: Both diets had similar effects on weight loss, appetite and gut hormone levels.

14. Clinton, C. M. et al. Whole-Foods, Plant-Based Diet Alleviates the Symptoms of Osteoarthritis. Arthritis, 2015.
Details: 40 participants with osteoarthritis were randomly assigned to consume either a whole-food, plant-based vegan diet or their existing omnivorous diet for six weeks.

Participants in both groups were encouraged to eat freely and not count calories. Both groups prepared their own meals for the duration of the study.

Results: Participants in the vegan group reported greater improvements in energy levels, vitality and physical functioning, compared to the existing diet group. 

The vegan diet also resulted in higher scores on self-rated functioning assessments among participants with osteoarthritis.

Conclusions: A whole-food, plant-based vegan diet improved symptoms in participants with osteoarthritis.

15. Peltonen, R. et al. Faecal microbial flora and disease activity in rheumatoid arthritis during a vegan diet. British Journal of Rheumatology, 1997.
Details: 43 participants with rheumatoid arthritis were randomly assigned to consume either a raw, vegan diet rich in lactobacilli or their existing omnivorous diet for one month.

The participants in the vegan group received pre-packed, probiotic-rich raw meals for the duration of the study.

Gut flora was measured through stool samples. Disease activity was evaluated through the use of several questionnaires.

Results: The participants consuming the probiotic-rich, raw vegan diet had a significant change in their fecal flora during the study period. 

No changes were observed in the fecal flora of the participants on the existing omnivorous diet.

Participants in the probiotic-rich, raw vegan group experienced significantly more improvements in disease symptoms, such as swollen and tender joints.

Conclusions: A probiotic-rich, raw vegan diet changes gut flora and decreases symptoms of rheumatoid arthritis more effectively than a standard omnivorous diet.

16. Nenonen, M.T. et al. Uncooked, lactobacilli-rich, vegan food and rheumatoid arthritis. British Journal of Rheumatology, 1998.
Details: This study used the same 43 participants with rheumatoid arthritis as in the study above.

Participants were randomly assigned to follow a lactobacilli-rich, raw vegan diet or continue with their existing omnivorous diet for 2–3 months.

Those in the vegan group received pre-packed, probiotic-rich raw meals for the duration of the study.

Results: The participants in the raw vegan group lost 9% of their body weight, while the control group gained 1% of their body weight, on average. 

By the end of the study, blood protein and vitamin B12 levels slightly decreased, but only in the raw vegan group.

Participants in the raw vegan group reported significantly less pain, joint swelling and morning stiffness than those continuing with their existing diet. A return to their omnivorous diet aggravated their symptoms.

However, when more objective indicators of rheumatoid arthritis symptoms were used, no difference in symptoms was observed between groups.

Some of the participants following the probiotic-rich, raw vegan diet reported symptoms of nausea and diarrhea, which caused them to withdraw from the study.

Conclusions: A probiotic-rich, raw vegan diet increased weight loss and improved subjective disease symptoms in those with rheumatoid arthritis.

Weight Loss

10 of the randomized controlled trials above examined the effects of a vegan diet on weight loss. 

Seven out of the 10 studies reported that a vegan diet was more effective than the control diet at helping participants lose weight.
In the most impressive study, the vegan diet was able to help participants lose 9.3 more pounds (4.2 kg) than the control diet over an 18-week period (3).

This effect persisted even when the vegan participants were allowed to eat until fullness, while the control groups had to restrict their calories (6, 9). 

This natural tendency to consume fewer calories on a vegan diet could be due to the higher intake of dietary fiber, which is known for inducing satiety (3, 4, 6, 11). 

The lower calorie intake could also be explained by the lower fat content of most of the vegan diets used in these studies (2, 3, 4, 9, 10). 

That said, when diets were matched for calories, the vegan diet was no more effective than the control diet for weight loss (13).

Unfortunately, not many studies described whether the weight loss came from the loss of body fat or the loss of body muscle.

Blood Sugar Levels and Insulin Sensitivity

Despite being generally higher in carbs, vegan diets were up to 2.4 times more effective at improving blood sugar control in diabetics, compared to control diets. 

In fact, seven out of eight randomized controlled studies reported vegan diets to be more effective than conventional ones, including diets recommended by the ADA, AHA and NCEP. 

The one study that didn’t find the vegan diet to be better reported it to be as effective as the control diet (12). 

Part of the advantage of the vegan diet could be explained by the higher fiber intake, which could somewhat blunt the blood sugar response (3, 6, 4, 11).

The greater weight loss generally reported in participants following the vegan diet could further contribute to the blood sugar-lowering effects.

LDL, HDL and Total Cholesterol

In total, 14 studies examined the effects of vegan diets on blood cholesterol levels. 

Their results indicate that vegan diets are much more effective at reducing total and LDL cholesterol than omnivorous control diets (1, 2, 3, 13). 

However, the effects on HDL cholesterol and triglyceride levels are mixed. Some studies reported increases, others decreases and some no effect at all.

Appetite and Satiety

Only two of the studies looked at the effects of vegan diets on appetite and satiety.

The first reported that a vegan meal reduced the hunger hormone ghrelin less than a meat-containing meal in healthy participants, whereas the second reports no difference between a vegan meal and a meat-containing meal in diabetics (12, 13).

Symptoms of Arthritis

So far, only three randomized controlled studies looked at the effects of a vegan diet on osteo- or rheumatoid arthritis.

All three report that the vegan diet improved self-reported symptoms more effectively than the previous omnivorous diet (14, 15, 16).

Take Home Message

Vegan diets seem to be very effective at helping people lose weight.
They also seem to be well suited to reduce symptoms of arthritis.
In addition, there’s scientific evidence to support that vegan diets greatly reduce blood sugar, total cholesterol and LDL cholesterol.

Based on the best available evidence, a vegan diet can be very healthy if done right.

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Mum's amazing 10 stone weight loss transformation as her bum was so big she couldn't see it all in the mirror

For celebrities like Kim Kardashian , Beyonce and Nicki Minaj, having a big bottom is considered a prime asset, but Kathryn Dulini couldn’t wait to see the back of hers.And that was the problem. Her backside stuck out so much she couldn’t even see all of it in the mirror. Strangers would often stare, laugh or point at her in the street saying: “Look at the size of her bum!”
At just 5ft tall weighing 21st 7lb, Kathryn was morbidly obese , carrying most of her chunk in her trunk. And while the 37-year-old was a size 22 on top, her bottom half was a whopping size 30.
Comments from strangers hurt, but not as much as seeing the disappointment on her young daughters’ faces when she couldn’t go on swings and slides with them.
So, she vowed to lose weight and after shedding 10 stone and replacing her big booty with a bootiful new size-12 body, she can barely believe that the biggest bum she has EVER seen once belonged to her.

 “My nan took a photo of me shovelling snow one winter wearing tight leggings, and hid it from me as she knew I’d be mortified. When she finally showed it to me recently, I couldn’t believe it.
“Of course I knew it was big, but I never saw just how enormous it was from behind and how much it stuck out!” she says.
”But instead of getting upset, I thought about how far I had come and how great I feel now. I’ve lost almost half my
body weight!”

• How to motivate yourself to lose weight and find the motivation to get fit

Kathryn, who’s mum to Lyla, eight, and Anna, six, had been overweight since the age of seven. Her parents and brother were all slim so she would eat in secret in her bedroom.At school she became known as “Fat Kath” and was bullied.
Over the years she had tried dieting and exercise, but the problem wasn’t physical, it was emotional.

 

photo-features.co.uk

Kathryn, a project manager from Sheffield, explains: “I was a worrier but if I ate I felt calmer and less anxious. Only after the fifth bag of crisps, I’d then feel guilty and that would make me reach for more food. I was locked in a cycle.”At 19, she had hit 18st and grew so desperate she contacted an eating disorder clinic for help, but it was more used to dealing with anorexics and she felt they dismissed her issues.
“My problem was emotional but they didn’t seem to take it as seriously as other eating disorders which was ­frustrating because it was destroying my health and my life,” she says.
“I was just told to eat less and move more but that was like telling a person with anorexia to simply eat more. It was never going to work.”
Every time she was stressed or unhappy she turned to chocolate and crisps.
When she met her husband BK in November 2002 he made her feel good about her size. They married in 2009 with Kathryn in a size 24 dress.
But after having their daughters, she ballooned to over 21st.

photo-features.co.uk
 

Kathryn before she shed the weight with her husband and daughters

BK, 42, a marketing manager, assured her he loved her whatever her size but Kathryn was starting to hate being so overweight.“When I walked down the street I would notice strangers glancing and nudging each other. Sometimes they even laughed and pointed. It hurt but I tried not to let it get me down,” she says.
But what really cut her up was not being able to fit on the swings and slide with her children at the park.
“I had to tell them sorry I couldn’t go on with them because Mummy’s bottom was too big,” she says.
Holidays were especially hard. Every year the family went back to Port Grimaud in the south of France.
“Every year, the heat floored me. It was exhausting and I felt very self-conscious in summer clothes so I would make an excuse to avoid day trips,” she says.
And every year, she vowed to be slimmer by the time of their next holiday.
On holiday in July 2013, she had to watch from a shaded spot while her daughters splashed around in the sea with their father. She desperately wished she could join in.

photo-features.co.uk

Kathryn was appalled when she saw the photo of her shovelling snow

“It hit me that I was missing precious time with them that I could never get back. Even worse was the thought that I might not be alive to watch them grow up if I didn’t tackle my weight.”Back home she vowed to slim and BK promised to support her.
She gave up ordering takeaways for dinner each night and the following month signed up to the Cambridge Weight Plan, a meal replacement diet .
She swapped her junk food for a combination of shakes, soups and home-cooked low-calorie meals, and attended weekly meetings with her consultant who helped her ­understand she didn’t need food to control her emotions. In the first week she lost 13 pounds.
“The change of lifestyle was very hard but I was stunned to see how much I had lost. It showed me the hard work and effort was worth it and kept me committed.”
But best of all she was able to play with her girls.
“For the first time ever it felt possible to lose the weight and I knew if I kept doing what I was doing I would get there,” she says.

Kathryn swapped her unhealthy meals for warming bowls of soup

As the months passed her weight fell and her energy levels grew. With her new lower BMI, she was able to move up a step on the plan, replacing more meals with shakes to boost weight loss.After a year, she had lost seven stones and was a size 16.
“I looked so different that on one occasion a friend walked straight past me in the street because they hadn’t recognised me.”
Her weight loss meant she was also finally able to see her bottom in the mirror for the first time ever.
“Before, it had been so big that I could only see part if it. My bottom was still bigger than the rest of me but I was starting to like it rather than hate it.”
The family returned to the south of France in summer 2014 and this time Kathryn was able to play with the kids in the pool and enjoy herself.
“The holiday was a completely different experience and we had so much fun that I was more determined to keep going.”

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Kathryn also had a lot of healthy smoothies

Back home she went to visit her grandmother who started showing Kathryn some old photos on her iPad. And when she swiped right, she got the shock of her life.“We both fell silent and just stared at that photo on the screen of me in the snow. I had never seen it before. It should have been a nice family photo of me and the girls building snowmen, but all you could see was my bottom, it filled the screen.”
She says she didn’t have to ask her nan why she hadn’t shown her the picture before – it was obvious why she had kept it from her.
But it made her realise just how much progress she was making and continued to lose more weight. She started exercising, doing short runs , cycling and going to Zumba.
“I wanted to carry on losing weight but with two daughters I wanted to set the right example. It is important to me to cook and eat healthy meals with them so my weight loss became slower but remained steady.”
Now she has lost just over 10 stone and plans to lose another 7lb to reach her goal weight.
“I am still shocked the biggest bum I have ever seen was once mine. But thankfully that booty has gone and I have never felt better.
“My bottom is still a work in progress but it’s no longer the centre of attention!”

Fat file

• Dress size before: 22 top/30 bottom
• Weight before: 21st 7lb
• Dress size NOW: 12
• Weight NOW: 11st 4lb
• Total loss: 10st 3lb

What Kathryn ate before

• Breakfast: Nothing
• Snack: Coffee with crisps or muffin
• Lunch: Sandwich or pasty, crisps, choc bar and Diet Coke
• Snack: Two chocolate bars from the office vending machine
• Dinner: Either Indian or Chinese takeaway or if cooking, a pasta bake or lasagne. Diet Coke
• Snack: Popcorn

What she eats now

• Breakfast: Cambridge Weight Plan chocolate shake
• Lunch: Salad
• Snack: Cambridge Weight Plan lemon bar
• Dinner: Home-cooked meal totalling 400 calories, omelette served with salad
• Her tip: Have fruit teas to curb sweet cravings and drink 4-6 pints of water every day.

Simple Bodybuilding Cutting Meal: Low-Carb Chicken Stir Fry

The Ultimate Guide on How to Lose Weight Without Exercise

Despite popular belief, you can lose weight without a single minute of exercise.
In fact, according to livestrong.com, your diet is more important than exercising when it comes to weight loss.
There are proven measures that you can take to help you lose weight without going to the gym.

Count your Carbs
Reducing your carbohydrate intake is the easiest way to start losing weight fast. Several research studies have proven that low carb diets lost 2 to 3 times more fat than high fat diets.
Here's an outline of many carbs you should be consuming for losing weight without exercise

• 25 - 50g per day if you're obese or diabetic and want to lose an extreme amount of weight
• 50 - 100g per day if you're looking for substantial weight loss and looking to maintain weight
• 100 - 150g per day if you're strictly looking to maintain a healthy and lean physique

Don't skip meals
A recent publication in the National Center for Biotechnology Information studied elementary children to investigate the difference of food choice, nutritional labeling and prevalence of obesity due to meal skipping.
The study concluded that those who meal skipped had a 60% higher prevalence of obesity compared to the group who didn't skip meals.

What this means:
Although, correlation doesn't always mean causation, those who skipped meals chose unhealthier foods and we're more obese.

Get enough sleep
Sleeping is a more important component of weight loss than people think. Among the most impactful reasons that sleep deprivation contributes to weight gain is the effect that it has on your hunger hormones.

A study in PubMed Central found that those who slept 4 hours per night for just two nights experienced an 18% decrease in their "feeling full" hormone (Leptin) and 28% increase in their hunger hormone (Ghrelin).

Sleep deprivation can cause you to overeat by reducing your body's ability to feel full. It's recommended for most people to sleep Between 7 - 9 hours while fewer hours may be appropriate for certain individuals.

Consume more protein
An increase in dietary protein can result in significant weight loss for most people. Some evidence suggests that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in protein.

AuthorityNutrition.com reports that 30% of your calories should be protein for optimal weight loss. By increasing the percentage of protein in your diet, you will spontaneous reduce your overall calorie intake.

You can easily increase your dietary protein consumption by taking a protein powder supplement.

Drink more water
Water doesn't have a magical property that will burn fat off but it will help you to lose weight.

According to Dr. Abraham Kryger, one glass of water before every meal decreases the amount you will eat by at least 8 ounces and suppresses your hunger hormone ghrelin.

The average human stomach size is 32oz. By drinking an 8oz glass of water, you're effectively reducing your stomach capacity by 25%.

This means that you will start to feel full sooner and with less food when you drink a glass of water before you eat your meal.

WHAT'S YOUR SECRET?
These are my best ways to lose weight without exercising. Which of these secrets have helped you lose weight? Or do you have another secret that helps you stay thin? If I have missed an effective way to lose weight, please let me know in the comments.

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How to Build Strong Bones?

An adult human being has 206 bones in the body. Mainly, bones consist of collagen fibers and an inorganic mineral in the form of small crystals. Living bone in the body contains between 10% and 20% of water. Of its dry mass, approximately 60-70% is bone mineral. The rest is collagen, which is the main fibrous protein in the body. The inorganic mineral calcium phosphate is found in the chemical arrangement termed calcium hydroxylapatite. This is the bone mineral that gives bones their rigidity.

Basically, the bone tissue is of two types - cortical and cancellous, which gives bone rigidity and a coral-like three-dimensional internal structure. Other types of tissue found in bones include marrow, endosteum, periosteum, nerves, blood vessels and cartilage.
Bone is an active tissue composed of different types of bone cells. Osteoblasts are involved in the creation and mineralization of bone; osteocytes and osteoclasts are involved in the re-absorption of bone tissue.

People lose bone mass or density as they age, especially women after menopause. The bones lose calcium and other minerals, causing bone loss. Bone loss can cause osteoporosis, where bones can become so thin that they break. Fractures from osteoporosis are a leading cause of disability. The good news: Osteoporosis isn't a natural part of aging. There's plenty we can do to keep our bones strong and healthy.

How to keep bones strong as we age -
Due to significant changes that affect adversely the health of bones with age, people have to take special precautions to prevent or slow down the process of changes.

Take nutrients for bones - Calcium is a crucial building block of bone tissue. Vitamin D helps body absorb and process calcium. Together, these two nutrients are the cornerstone of healthy bones. Milk and other dairy products are excellent natural sources of calcium. One can have adequate amounts of these by eating three servings of dairy products a day. Other good food sources of calcium include calcium-fortified orange juice, leafy green vegetables, and broccoli. Researchers believe that most people fall short on vitamin D, a critical nutrient. Older people are especially at high risk of vitamin D deficiency, the reason being that the body becomes less efficient at producing vitamin D as we age.
Experts recommend across the board 1, 000 mg of calcium a day for most adults and 1, 200 mg/day for women after menopause and men after 70. Normally, adults need at least 600 IU of vitamin D per day for bone health, whereas adults 70 years and older need 800 IU of vitamin D a day to prevent falls and fractures.

Besides these two essential nutrients, bones also require protein, vitamin B12, magnesium, vitamin C, and other nutrients. Unfortunately, the diets of many older people fall short on some of these nutrients. So, even if they're getting calcium and vitamin D, they're still losing bone.

Avoid highly processed food - Processing robs some foods of their natural nutrients. Even when vitamins or minerals are added, processed foods usually lack the full array of nutrients found in natural foods.

Choose whole foods - Choose foods with whole grains, which are far richer in nutrients linked to bone health. Look at the ingredient panel of breads, cereals, and other products made with grain. The first ingredient should be a whole grain.

Go for variety of foods - If you're cooking for yourself, it's easy to get stuck in a rut. You are likely to miss out on the variety that ensures a healthy diet. Try a new grain, such as bulgur or quinoa. Choose vegetables from across the spectrum of colors, from leafy greens to red sweet peppers. Nutritionists say that a colorful diet will help ensure a balance of nutrients necessary for good bone health.

Plan a regular schedule of exercise - Bones are living tissue like muscles and so they respond to exercise as well. Young women and men, who exercise regularly, generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. For most people, bone mass peaks during the third decade of life, after which people begin to lose bone. As a matter of fact, exercise stimulates bone formation, when bone put under moderate stress responds by building density. Depending on your age and workout regimen, it can either increase or maintain bone-mass density.
The best exercise for bones is the weight bearing kind that works against gravity. Some examples of weight bearing exercises are weight training, walking, hiking, jogging, stair climbing, tennis and dancing. Some of exercises fail to exercise all parts of the body like walking will only strengthen muscles and bones of the lower part. And, therefore, a holistic plan of exercise should include working out all parts of the body. So, working out with weight-training machines, free weights, or resistance bands, as well as doing exercises that use your body weight as resistance, for example sit-ups and push-ups, or yoga will all build bone density.

It is advisable to begin exercising when one is young to build and maintain bone strength and mass. A suitable plan of exercise is also recommended, if you are at a high risk of fracture especially if you are over 70 or have broken bones easily in the past, to keep fit safely without causing further fractures. But this category of people should begin working out under the supervisions of an expert. A word of caution for those, who have not participated in any kind of exercise for a long time, is to consult a doctor before beginning an exercise schedule. After getting a green signal, they should approach an expert, who is well versed with all aspects of exercise, in order to take help in formulating a suitable exercise plan.

Limit caffeine - Having too much caffeine can decrease the amount of calcium you absorb. Adults should aim for no more than 400mg of caffeine per day (about 2-3 cups of coffee per day). Pregnant and breastfeeding women should have no more than 300mg caffeine per day.

Limit alcohol - Drinking alcohol can contribute to bone loss. If you drink, have no more than 2-3 drinks per day. Have no more than 15 drinks a week if you are a man and no more than 10 drinks a week if you are a woman.

Quit smoking - If you smoke, you may have faster bone loss and a higher risk of bone fractures than non-smokers.

The bottom line -
It is well evident that we all lose bone density with age, variability of which depends on our lifestyle. Our food and exercise habits greatly influence the health of bones. By eating foods rich in nutrients, avoiding processed foods, consuming whole and variety of foods, limiting intake of alcohol and caffeine, quitting smoking, and by doing regular exercise, we can halt or slow down the process of loss of bone density, occurring with age.

In fact, healthy bones contribute immensely to overall well-being of people, especially so when people are aging. With age people normally start losing bone density, due to which they become liable to sustain fractures. As a matter fact, with due precautions aging people can delay or prevent loss of bone density by making appropriate changes in their lifestyle. This articles provides correct information about how to build stronger bones.

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7 Minute Workout to lose weight fast, burn fat and tone your body

How to Start Getting Into Shape After No Exercise

How to start getting in shape after no exercise for a long time!
Let us talk a little about how we can get back into shape. How many people have done this? How many people have let themselves go so long without exercise that they don't know how to start? I have had to overcome this problem before and I would have liked a guide like I am going to provide for you.

How to start getting in shape after no exercise for a long time isn't easy. If it was easy everyone would be doing it. It's going to take dedication, hard work, giving up some of your favorite foods or drinks. 

NOT ALL AT ONCE though. Don't be an over eager beaver as I like to call them. An over eager beaver in the gym is someone that that decides they are going to get in shape and they go gung ho over it. They say there going to wake up at 6 a.m. run 5 miles then go to the gym after work, workout for 2 hours. Then there going to only eat healthy foods and drink nothing but water. You get my point. 

If you tried to do that all at once you are setting yourself up for failure. Start with little goals.
Examples of 2 small goals you can set for yourself to help you start getting into shape!

Walk for 10 minutes a day for a few days then up it to 15 minutes. Keep raising your goal and eventually you'll be running five miles, and thinking How the HELL am I running five miles a day I remember when I couldn't / didn't want to walk five minutes a day.

Replace one snack with a healthy snake that is full of protein and good nutrients. Replace one snack a week for as long as it takes to replace them all your snacks with healthy ones and eventually you'll be snacking on nothing but foods that are good for you.

Examples of exercises to start with when you haven't been exercising in a long time.
Start by doing 2 sets of 10 to 15 reps.

This isn't an exercise but it is very important and I feel I should mention this again set small obtainable goals. Don't set unrealistic goals.

Start by doing push-ups in your living room or at a gym. This is an example of using your own body weight to help get in shape.

Next to sit ups again this can be done in your living room or in a gym.

Finish it up with some Body weight squats. This is a great way to building your lower body and hit your core at the same time.

Where do I start once I get to the gym?
When you walk into the gym for the first time it could be a little overwhelming at first. You don't know where to start to start getting in shape. An easy way to get started is to start with compound movements or total body workouts.

Start with straight bar bell squats. This is the same thing you were doing before only now you are using a little weight. This will help build your lower body and your core.

Flat bench press. This is going to help build your pictorial muscles and your triceps and shoulders.
You can also do everything you were doing above just at the gym now. Eventually, you will work your way up into doing more and more.

Now at least you have a starting point. Now all you have to do is decided to start and start now. Have someone that will hold you accountable or you need to be extremely disciplined. Set little goals and once you reach them set another goal eventually you're going to be 55 lbs lighter like me and wonder how it happened. It took me 5 months but I gained a lot of muscle too so I actually have lost a lot more than 55 lbs.

I feel great and so can you.

If you like what I have had to say and would like more information sign up for my Weekly Fitness News Letter by signing up to be part of my fitness team see you soon.
If you would rather workout from home here are some great online courses you can do right from your living room.

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Meal Prepping for weight loss: Lunch & dinner

Weight Reduction - How to Lose Weight

How weight loss works

The science

In some respects, it is quite simple. Your weight depends on how much energy you take in (the calories in food and drink) and how much energy your body uses (burns) up:

• If the amount of calories that you eat equals the amount of energy that your body uses up, then your weight remains stable.
• If you eat more calories than you burn up, you put on weight. The extra (or excess) energy is converted into fat and stored in your body.
• If you eat fewer calories than you burn up, you lose weight. Your body has to tap into its fat stores to get the extra energy it needs.

So, to lose weight, you need a calorie deficit. You can achieve this calorie deficit by:

• Eating less (taking in fewer calories from food).
• Doing more physical activity (burning up more calories).

There are 3,500 calories in 1 lb (0.45 kg) of fat. Therefore, cutting down your calories by about 500 calories each day can result in a 1 lb weight loss each week.

It is best not to lose weight too fast. You should aim to lose weight gradually. If you lose more than a kilogram per week, you may lose muscle tissue rather than fat. This isn't sustainable weight loss. So, it is recommended that you lose an average of 0.5 to 1 kg per week (about 1-2 lb per week).

Top tip: in order to lose weight, your energy in needs to be less than your energy used up. In short, you need to eat less and move more.

Lifestyle change for life

Some people lose weight by strict dieting for a short period. However, as soon as their diet is over, they often go back to their old eating habits, and their weight goes straight back on. Losing weight, and then keeping it off, needs a change in lifestyle for life. This includes such things as:

• The type of food and drink that you normally buy.
• The type of meals that you eat.
• Your pattern of eating.
• The amount of physical activity that you do.

Top tip: ask family or friends to help and encourage you to keep to a healthy lifestyle. Consider a lifestyle change for the whole family.

Before you start

Motivation is crucial

To lose weight and to keep it off, it is vital that you should be motivated, really want to lose weight, and want to improve aspects of your lifestyle. No weight-loss plan will work unless you have a serious desire to lose weight. You may not feel that being overweight or obese is a problem to you. So, you may have little motivation or desire to lose weight. That is fine, so long as you understand the health risks.

Top tip: write down the reasons why you would like to lose weight. Keep referring to this list to motivate yourself.

Set clear goals with a realistic timescale

Based on the recommended rate of weight loss explained above, set yourself a clear weight loss goal with a realistic timescale. Some people aim to get down to a perfect weight. However, this may be a lot of weight to lose for you and you may get fed up about poor progress, and give up. So, you may find it helpful to break up your weight loss goal. For example, you may wish to set yourself a goal to lose 4 kg over the following 4 to 6 weeks. Once you have achieved that goal, you can set yourself another, etc.

For most people, you can start to get health benefits by losing even just 5-10% of your starting weight. For example, if your starting weight was 100 kg, losing 5-10 kg in weight will produce some health benefits for you, even if you are still not at your ideal weight.

Top tip: aim to lose weight steadily, around 0.5-1 kg per week. For most people, health benefits can come from losing the first 5-10% of their weight. This is often about 5-10 kg.

Set yourself an action plan

In addition to setting yourself realistic weight loss targets, it is also helpful to set yourself an action plan. Be realistic and consider what you feel will have the most impact on your weight. For example, if you currently have a piece of cake every day, your action plan could be to reduce this to twice per week only. Your action plan might start with three main goals, and once you have achieved these goals, you can reset your action plan and think about other changes you might be able to make. The idea is to make small, gradual changes that you can stick to for life.

Monitor your current food intake

It is helpful to know how much you normally eat. Try keeping a diary, writing down everything that you eat and drink over a week or so. Include even the smallest of snacks. Are there times of the day that you tend to snack more? Are you eating three meals a day? Are there some snacks that you don't need? You may find it helpful to discuss your diary with your practice nurse, your doctor or a dietician. The simple fact is that, to lose weight, you must eat less than your current food intake (see above).

Top tip: don't forget the drinks. Some drinks contain lots of calories, including alcohol and some fizzy drinks.

Eating to lose weight

Aim to eat a healthy balanced diet

Briefly, a healthy diet means:

• Making up a third of most meals with starch-based foods (such as cereals, bread, potatoes, rice, pasta). Wholegrain starch-based foods should be eaten when possible.
• Eating plenty of fibre in your diet. Foods rich in fibre include wholegrain bread, brown rice and pasta, oats, peas, lentils, grain, beans, fruit, vegetables and seeds.
• Having at least five portions, or ideally 7-9 portions, of a variety of fruit and vegetables per day. These should be in place of foods higher in fat and calories. For example, fruit makes a good, healthy snack if you feel hungry.
• Limiting fatty food such as fatty meats, cheeses, full-cream milk, fried foods, butter, etc. Use low-fat options where possible. Examples are:
  • Skimmed or semi-skimmed instead of full-cream milk.
  • Using low-fat, mono-unsaturated or polyunsaturated spreads instead of butter.
  • If you eat meat, eating lean meat, or poultry such as chicken.
  • Try to grill, bake or steam rather than fry food. If you do fry food, choose a vegetable oil such as sunflower, rapeseed or olive.
• Avoiding sugary drinks and foods such as chocolate, sweets, biscuits, cakes, etc.
• Limiting other foods likely to be high in fat or sugar such as some take-away or fast foods.
• Eating three meals a day and not skipping meals. Always have breakfast. Eat each meal slowly. Skipping meals will just make you feel more hungry, make you think more about food, and make you more likely to overeat in the evening or snack between meals.
• Trying not to add salt to food, and avoiding foods that are salty.
• Including 2-3 portions of fish per week. At least two of these should be 'oily' (such as herring, mackerel, sardines, kippers, pilchards, salmon, or fresh tuna).

See separate leaflet in this series, called Healthy Eating, which gives more details. Also, many books on food and health give details. Your practice nurse or dietician may also be able to help.

Top tip: low-fat foods are generally best. But remember, some low-fat foods and drinks such as alcohol, sugary drinks, and sweets, are still high in calories.

Extra tips for losing weight

1. Eat regular meals. This can help you to burn calories at a faster rate and avoid becoming too hungry. It can help in regulating the hormones that are involved in controlling appetite. It can also help you adapt well to a routine, reduce the likelihood of unplanned temptations, and encourage you to develop good self-control.
2. Eat breakfast. Eating breakfast helps to control your blood sugar levels, can kick-start your metabolism and prevent you from snacking or eating impulsively later on. It has also been linked with increasing activity levels throughout the day, by replenishing your energy levels.
3. Make sure each meal is balanced. Think about what you're putting on your plate at each meal time. Half your plate should be made up of fruit and/or vegetables. A quarter of the plate should contain your meat, fish, beans or other protein sources. The other quarter should contain your starchy carbohydrates such as rice, pasta, potatoes or bread. A balanced meal will provide you with all the nutrients you need while keeping your blood sugar levels steady and satisfying your hunger.
4. Don't let yourself get too hungry. If you go for long periods without eating, this can result in you eating more when you eventually do eat and can cause you to crave unhealthy snacks. Eating every 3-4 hours will help to prevent this.

Plan what you eat

It is important to plan ahead. Perhaps you could plan each day's meals and recipes the day before, or plan a week's meals at a time. In this way you will know exactly how much food you will be eating. This is better than looking in the cupboard and fridge before mealtimes or snacks to see what is there.

It is best to separate eating from other activities. This helps you to keep to your planned eating for the day. So, try not to eat whilst on the move, whilst watching TV, during meetings, etc.

Top tip: plan tomorrow's eating today.

Change your eating habits

Do you have any eating habits that can improve?

• Are you eating larger and larger portions when you have a meal? Deliberately try to take smaller portions when you have a meal. Do not feel that you have to empty your plate. Perhaps change the plates in your cupboard (which may be large) to more medium-sized plates. In this way you will naturally serve up smaller portions.
• What do you have for snacks? Try changing chocolates, cakes or crisps for fruit. The Change4Life website listed below gives tips about healthy snack alternatives.
• Do you have second helpings at mealtimes when you are really already full?
• Skipping meals is usually a bad idea. It sounds a good idea, but many people just become hungry, have snacks later in the day, and eat too much at the next meal. Eating at regular mealtimes may be a first important change. It is best to have three healthy meals a day.
• Do you always have a pudding? Will a light yoghurt do instead of a sweet pastry?
• Do you eat quickly? Are you ready for a second helping before most people have half finished their first plateful? Overweight people, on average, eat faster than slimmer people. It is best to train yourself to chew each mouthful for longer, and to eat slowly.
• Do you give yourself time to feel full? It takes 15-20 minutes for the brain to register that you feel full. The hormones that regulate your appetite need time to kick in. So, eating slowly and allowing yourself time to feel full can help you to lose weight.
• Do you watch TV while you are eating? Sometimes having distractions and not concentrating on mealtimes can cause you to overeat. Sit down at the table during meals, focus on what you are eating, taste the food and become more aware of your food and eating habits.

Top tips: eating three healthy meals each day, including breakfast, is better than skipping meals. Eat slowly, chew longer. Put your knife and fork down between each mouthful.

Change the food you buy

One step towards improving eating habits is to change the contents of your shopping basket. For example, if you never buy biscuits, they will not be in the cupboard to tempt you. Most food labels say what is in the food, so this can help you to buy healthier food. It may be helpful to plan a shopping list, and stick to it. However, whilst you are learning which are the healthier foods, it may also be helpful to spend some time comparing food labels before deciding on what to buy.

Top tips: do not shop for food when you are hungry; after a meal is best. Remove temptations by changing the contents of your cupboards.

Try new recipes

Most people have a standard set of recipes and meals that they repeat. These may be old favourites, but you may need to adapt these and also find new, healthier recipes.

Top tip: when you are on a weight-reducing diet, try to learn a new healthy recipe each week. When you have reached your goal weight, you should then have plenty of new healthy meal ideas to help keep your weight down.

Consider eating more soup

There is some evidence that eating soup may fill you up for longer. Also, if you have soup as a starter to your meal, you are less likely to overeat for the rest of your meal. If you take, for example, chicken and vegetables and have this with a drink of water, you will feel full for a certain period of time afterwards. However, if you take the same food but blend it with the water to make a soup, eating the soup can keep your hunger satisfied for a longer period. This is thought to be due to the fact that your stomach empties more slowly if you eat soup than if you eat chicken and vegetables and drink water separately. As a result, your stomach wall is stretched for a longer period and messages are sent to your brain switching off the feeling of hunger for a greater period of time.

Top tip: make sure that it is a low-fat soup that you are eating. Avoid creamy or high-calorie soups.

Are you feeling physically hungry?

Your appetite is a very powerful thing. This is why many people find it so difficult to lose weight. It is true that some people feel hungry more often than others. However, feeling hungry does not always mean that your body physically needs food. Sometimes you can feel emotional hunger. For example, feeling hungry because you are tired, bored, fed up, upset, etc.

Think about this and try to resist eating as soon as you feel hungry. Are you feeling physically hungry or are you just looking for food to fulfil an emotional hunger? If you do have a strong appetite, try to fill up at mealtimes with vegetables and fruit. These have a lot of fibre and bulk, but are low in calories.

Top tips: drink lots or water and eat lots of fruit and vegetables to help counter physical hunger. Think about whether your hunger is for emotional reasons.

A note about special diets

Many special 'wonder' diets are advertised, but they are often not helpful. This is because your old eating habits will usually return after a short special diet, and weight often goes back on.

Top tip: it is not usually a special diet that you need, but a lifelong change to a healthier diet as part of a healthier lifestyle.

Be careful about what you drink

Many people use drinks full of calories to quench their thirst. Sugary drinks, such as cola, tea and coffee with milk and sugar, milk, and alcoholic drinks, all contain calories. Alcoholic drinks also contain a lot of calories. One of the easiest ways to cut back on calories is simply to drink water as your main drink.

Top tips: keep some water in a plastic bottle in the fridge. Chilled water is surprisingly refreshing. The Change4Life website listed below also gives tips and advice about drink swaps to cut down on the calories.

An interesting research trial involving water

A study published in 2010 concluded that drinking water just before meals may also help people to lose weight. In the study, 48 overweight adults aged 55 to 75 were put into two groups. The first group was asked to eat a low-calorie diet but not to drink any extra water before meals. The second group was asked to eat the same diet but also to drink two glasses of water (500 ml) just before each meal. After 12 weeks the group drinking water had lost, on average, about 2 kg more than the non-water drinking group. The theory was that the group drinking water felt fuller during the meal and so ate less food at each meal.

This is just one small study and so it is difficult to base firm advice on it. However, it sounds logical and may be worth a try. Note: drinking excessive amounts of water is not helpful and, in rare cases, can be dangerous. There have been a few case reports of people dying from drinking excessive amounts of water. However, the extra 500 ml of water per meal in this study is reasonable.

Increase your physical activity levels

It is recommended that all adults should aim for at least 30 minutes of moderate-intensity physical activity on at least five days of the week. However, if you are overweight or obese and are aiming to lose weight, if possible you should try to do around 60-90 minutes on at least five days of the week.

Moderate physical activity includes: brisk walking, jogging, dancing, swimming, badminton, tennis, etc. In addition, try to do more in your daily routines. For example, use stairs instead of lifts, walk or cycle to work or school, etc. Avoid sitting for too long in front of the television or a computer screen. Take regular breaks whilst working. The good news is that you don't have to do this physical activity all in one chunk. You can break it up into blocks of 10-15 minutes. See separate leaflet called Physical Activity for Health, which gives more details.

Top tip: build your exercise levels up gradually. If you are not used to physical activity, try starting with a 30-minute brisk walk every day and then building up from there.

Monitor your behaviour and progress

Just as keeping a food diary can be helpful at the beginning if you are trying to lose weight, it can also be useful as a way to monitor your eating during your weight loss. Studies have shown that keeping a food diary can help people lose weight just through the process of writing things down. You can use the same diary to keep a track of your physical activity levels as well.

It is also important to weigh yourself regularly to monitor your progress. Once weekly is recommended. The first kilogram is the easiest to lose. This is because you lose water from your body at first as well as fat. Be aware that the first kilogram or so may seem to fall off, but then the weight loss slows down. This is normal. Also, don't be disheartened by minor weight increases or levelling off in weight for a few days. Look for the overall trend in your weight loss over several months.

Top tip: regular weighing and encouragement by a practice nurse or dietician may be helpful.

Get help and support

Some people may feel motivated enough and have all the information they need in order to lose weight without any help from others. However, you don't have to try to lose weight alone. There is a wealth of help available. Ask your doctor or practice nurse for advice. A referral to a dietician may be helpful. One-on-one counselling or group counselling may be available in your area on the NHS. There may also be some local groups to help you increase your physical activity levels.

A number of commercial weight loss groups meet regularly in the UK. In fact, there is some research evidence to suggest that people who join a weight loss group are more likely to be successful in losing weight than those who don't. There are also internet-based programmes and self-help books that can help you with your weight loss.

Treatment with medicines to help with weight loss

Medication to help with weight loss may be an option for some people who want to lose weight. However, there are no wonder medicines available, and lifestyle changes to improve your diet and increase your physical activity levels are still important.

The medicine called orlistat is available on prescription from your doctor. Low-dose orlistat is also available to buy over-the-counter in pharmacies. Doctors and pharmacists are given specific guidelines on when orlistat should be used. It cannot be used in everyone who wants to lose weight and is only recommended in people over a certain body mass index (BMI). For a doctor to prescribe orlistat, they also need to be sure that you have tried changing your diet and increasing your physical activity levels first.

Orlistat works by blocking chemicals (enzymes) in your gut (intestine) which digest fat. Nearly a third of the fat that you eat is blocked by orlistat. The undigested fat is not absorbed into your body, and is passed out with your stools (faeces). It is important to follow a low-calorie, low-fat diet and maintain regular physical activity if you are taking orlistat. You will also need regular follow-up with your doctor or pharmacist. See separate leaflet calledOrlistat - Help With Weight Loss, which gives further details about this medicine and when it may be used.

Note: two other medicines, sibutramine and rimonabant, previously used to help with weight loss are no longer available in the UK because of concerns over their safety.

Surgery to help with weight loss

This may be an option if you are very obese. However, surgery is usually only offered if other ways to lose weight have not worked (including diet, increasing your physical activity levels and orlistat). Weight loss surgery usually gives very good results and most people do lose a lot of weight. But this is specialist surgery and it is a major operation. In some people, surgery may not be advised because health issues may mean that having an anaesthetic could be dangerous.

Surgery to aid weight loss is called bariatric surgery. There are different types of bariatric surgery available. In one type, the surgery reduces the size of your stomach so that you are not able to eat as much. You feel full more quickly. Another type of bariatric surgery makes the food that you eat bypass some of your intestine. This means that you are not able to absorb as many calories from food as you would normally. There are also newer techniques that have been developed to help weight loss, including intragastric balloons (small balloons that sit inside your stomach).

After surgery, you will need to make long-term changes to your eating habits. You will be given help and guidance with this. You will also need long-term medical follow-up.

For further information about surgery to help with weight loss, please see separate leaflet called Surgery for Obesity.

Tempting situations and special occasions

It is natural that you will be tempted by different situations to put you off track with your eating and weight loss. It is important to recognise that holidays, festivals, eating out, etc, may affect your everyday food choices and what you had planned to eat.

Can you identify any tempting situations? Some people find that watching food programmes on TV makes them feel hungry. How about smells from the kitchen from someone cooking who is not aware that you are trying to lose weight? Do you get pressure from family or friends to eat or drink more? Can you avoid tempting situations? If not, think about ways of coping with them. If you are going to be faced with a tempting situation, create a plan of action. For example, if you are going out for dinner your plan of action might be to have a starter or a pudding rather than both.

Top tip: clean your teeth or take a short brisk walk when you are tempted to eat between meals.

Stress, depression and your weight

Many people eat as a comfort, or as a way of coping with stress. How do you cope with stress? Is stress, unhappiness, depression, etc, a reason for you to overeat or to binge eat? If so, can you plan alternative strategies? For example, relaxation tapes, going for a walk, talking to a friend, etc.

Top tip: see a doctor if you feel that depression is a problem. Depression can often be treated.

Keeping the weight off

Many people lose weight but at the end of their 'diet', the weight goes back on. The main reason this happens is because their weight-reducing diet was only a temporary change to their unhealthy diet and lifestyle. To keep your weight off, it is important that you make permanent changes. This usually means:

• Keeping to a healthy diet.
• Exercising regularly.
• A change for the whole household. It is difficult for one member of a household to shop and eat differently to the rest. It is best that the whole household should eat a healthy diet.

It does not mean less enjoyment of food. However, it may take a while to learn to enjoydifferent foods, meals, and recipes. Some people need more support to keep to their new weight than when they were actually dieting and losing weight. A local support group may be able to help.

Top tip: after losing some weight, weigh yourself once a week to keep a check on your weight. This way you will see if your weight starts to increase again and you can do something about it early on.

Dealing with lapses

When we slip off track, it's easy to feel like forgetting the whole thing altogether. Lapses are a very normal part of losing weight and the way you deal with it can either make or break your weight loss success. It's better to learn from it and move on, rather than giving up completely. If you have a lapse, consider the following points:

1. What was the reason for going off track?
2. What other ways could I have dealt with it?
3. What can I do in the future to deal with the situation better?

Think back to the reasons why you wanted to lose weight in the first place. It can be helpful to consider the positive and successful aspects of your weight loss journey so far. Concentrating on the positive aspects and what you have achieved can help to re-motivate you and remind you not to give up.

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