‘What to do if you have a LOT of weight to lose’ is a series of articles dedicated to the seemingly daunting task of losing lots of weight – think 30kg or more. If you are in this boat then this is the strategy for you. Follow the steps week by week and you’ll soon be on the path to a THINNER and (more importantly) HEALTHIER you

Quit the white stuff

The vast majority of people who are very overweight have something in common – they all add sugar to their hot drinks, and they eat a lot of ‘white’ foods. Adding sugar to your drinks is a very rapid way to add an entire meal or two of calories to your daily eating plan, and if you’re also eating white breads, pastas, rice, milk products and processed foods you are on a one-way street to staying heavy.

The easiest way to deal with this issue is to cut out your added sugar first.

It’s so simple. When you make coffee or tea, just DON’T add sugar. After a couple of weeks of this you will need to stop adding milk too (or switch to skim milk if you really struggle with the taste of black coffee and tea).

The important reality here is that a coffee with whole milk and two sugars has around 85 calories, while a black sugar-free coffee is only 7 calories. If you’re drinking between 6 and 10 coffees per day then that’s a HUGE calorie saving.

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Now switch to wholewheat and whole grain

Once you’ve got the sugar and milk in your hot drinks sorted out – which should take two or three weeks – then you’ll want to start swapping white carbohydrates for non-white ones. White bread exchanges for rye or wholegrain, regular pasta becomes wholewheat, and so on.

This doesn’t change the calorie-balance of these foods, but it does mean you’ll be getting more fibre to slow the digestive process, which is very important for weight loss. Do these exchanges over a couple of weeks, and you’ll see a big difference in how you feel.

You’ll be on the right track to losing weight in a healthy, sustainable way… You can do it!

Take a look at more tips from the series “What to do if you have a LOT of weight to lose” below:

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.