{"id":644249,"date":"2025-12-20T12:51:13","date_gmt":"2025-12-20T12:51:13","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/644249\/"},"modified":"2025-12-20T12:51:13","modified_gmt":"2025-12-20T12:51:13","slug":"weight-loss-i-shed-7st-2lb-without-deprivation","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/644249\/","title":{"rendered":"Weight loss: ‘I shed 7st 2lb without deprivation"},"content":{"rendered":"

Weight loss is a big undertaking with no one-size-fits-all solution, but understanding some fundamental rules can put most people on the right path.<\/p>\n

Thankfully, many slimmers have turned to the internet to discuss the dos and don’ts of weight management, including registered dietitian Ilana Muhlstein.<\/p>\n

In a recent clip, the nutrition expert revealed three of the top snacking tricks that helped her shed 7st 2lb. <\/p>\n

\u201cI lost 100lb without deprivation,” she declared, attributing her success to “high volume hacks to get in more protein and veggies”.<\/p>\n

\"Ilana<\/p>\n

Ilana shed more than seven stone<\/p>\n

| <\/p>\n

FACEBOOK \/ TIKTOK<\/p>\n

\u201cI slice zucchinis into coins and freeze them,” she shared. “Next time you make a smoothie, use these instead of ice. It makes the creamiest shake without changing the flavour, and the extra fibre can keep you fuller for longer.<\/p>\n

\u201cIt\u2019s great for an ice cream fix.”<\/p>\n

Not only will the added fibre intake promote fullness, but it also reduces calorie intake and stabilises blood sugar – preventing hunger pangs and cravings.<\/p>\n

What’s more, high-fibre foods tend to take longer to eat, and are less energy-dense than low-fibre foods, meaning they contain fewer calories for the same volume of food.<\/p>\n

The second trick in Ilana’s arsenal involves topping up any portion of tuna mayo with an extra tin of tuna to boost its protein content – a hack that works for any dish featuring protein.<\/p>\n

\u201cIf you love the flavour of deli tuna, simply add another can of tuna to it,\u201d she explained. \u201cThere\u2019s usually plenty of mayo to go around, and now you\u2019ll have a bigger bang for your buck.”<\/p>\n

The goal here is to increase protein intake, which, similarly to fibre, reduces appetite. It also turbocharges metabolism by boosting the amount of calories burned during digestion. <\/p>\n

For weight loss, the NHS advises aiming to consume between 1 and 1.2 grams per kilogram of body weight, meaning a 70kg individual should aim for 70 to 84 grams daily.<\/p>\n

Ideally, this should be spread across different sources including lean meats, fish, dairy, eggs and beans, according to the health body.<\/p>\n

Finally, Illana pairs cauliflower rice with her carbohydrates to increase volume without overloading on calories.<\/p>\n

\u201cIf you love rice, mix it with cooked cauliflower to double the serving size, while barely changing the calories,\u201d she noted.<\/p>\n

\"Ilana<\/p>\n

Ilana’s snacking hacks help the body feel more satisfied <\/p>\n

| <\/p>\n

TIKTOK<\/p>\n

The cruciferous vegetable stands out as a low-effort swap for health-conscious eaters because it’s a great way to pack more antioxidants into the diet while reducing carbohydrates.<\/p>\n

By allowing you to have a visually full plate, it can also help trick the brain into feeling more satisfied. <\/p>\n

Its high water content may also support weight loss, with about 92 per cent of its weight coming from water, according to Healthline.<\/p>\n","protected":false},"excerpt":{"rendered":"Weight loss is a big undertaking with no one-size-fits-all solution, but understanding some fundamental rules can put most…\n","protected":false},"author":2,"featured_media":644250,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[372,105,388,4434,16,15],"class_list":{"0":"post-644249","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-diet","9":"tag-health","10":"tag-lifestyle","11":"tag-nutrition","12":"tag-uk","13":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115751989066728185","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/644249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=644249"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/644249\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/644250"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=644249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=644249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=644249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}