Easy ways to lose weight These seven simple tips can help you lose inches without making you feel youre missing out Words: GEORGINA WINTERSGILL S hedding excess pounds can make a real difference to your arthritis symptoms, but its often easier said than done. After all, how many of us actually enjoy dieting? However, losing weight doesnt have to mean missing out on the foods you love. Following the simple tips below could help you to lose a few pounds safely, effectively and without feeling deprived of food. Drink water 1 Drinking water before every meal may be an effective way to lose weight, according to a c drinks. If it seems a bit boring, serve it with ice cubes and a slice of lemon, or try spar2010 American study. Researchers found that dieters who drank two 235ml glasses of water before every meal, over the course of 12 weeks, lost nearly 5lb more than those who didnt. Registered dietitian Dr Sarah Schenker (sarahschenker.co.uk) says: Drinking water before meals can help fill you upand stop you drinking othercalorifikling water for a change. Eat earlier 2 3 Having your main meal at lunchtime can help with weight loss, according to American researchers. A 2013 study found that a group of dieters who ate their main meal before 3pm lost significantly more weight than those who had their main meal later in the day. Keep a diary Keep a diary of everything that youeat and drink. A 2008 study from Kaiser Permanentes Center for Health Research found that dieters who kepta food journal, which they had toproduce at weekly support meetings, lost twice as much weight as those who didnt. Another study, published in the Journal of Obesity, found that weighing yourself daily andlogging the results also helped weight loss. Have regular meals 4 Eating regularly could help some people achieve and maintain a healthy weight, according to a 2018 study from the University of Helsinki. Finnish researchers found that eating regular meals and having no history of dietingwere associated with maintaining a healthy weight in young women and men. Change your habits 5 Weight loss doesnt have to be about dieting; making behavioural changes can help, too. Dr Schenker says: Look at your worst habits the barriers tolosing weight. If its impulse buying at the supermarket, stick to a list or shop online. If its picking at the kids leftovers, put them straight in the bin. If its eating biscuits when you meet friends, suggest going for awalk instead. Be active 6 Having both a healthy diet and exercising are more effective for weight loss than either strategy alone, according to a study published in the journal Obesity. Researchers asked one group of overweight or obese women to do 45 minutes of exercise, five times a week; another group was asked to stick to 1,200-2,000 calories a day (depending on starting weight); and a third group was asked to do both. The group that did both was most successful, with participants losing an average of 10.8 per cent of their body weight over a year. Fitness consultant and personal trainer Rhys Owen (rhysowenfitness.co.uk), who has osteoarthritis, says: The best activity is as basic as it gets: walking. Its also the best possible way to burn fat without the risk of injury. My clients have had huge success using a Fitbit [a wearable activity tracker, which measures data, such as number of steps walked] or similar. The ones who hit at least 10,000 steps a day are always the ones to lose the most weight. If walking isnt an option, use a static bike or swim if you can. Prioritise sleep 7 Getting enough sleep could play an important role in weight loss plans. Canadian researchers at Laval University in Qubec found that total sleep time and quality predicted the loss of fat in a group of dieters, while a lack of sleep increased the stimulus to eat. However, a causal link has not been proven. Unfortunately, many people with arthritis struggle to get a good nights sleep. If thats you, Arthritis UK has a Sleep & Arthritis booklet that you may find useful. Go to arthritisresearchuk. org/arthritis-information/daily-life/sleep-and-arthritis To get a physical copy, call the arthritis helpline on 0800 5200 520. Lines are open 9am to 8pm, Mon-Fri, excluding bank holidays. Health