Nutritionist shares ‘secret formula for weight loss’ – five core foods to eat – Express

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Leanne Ward, a nutritionist and dietitian from Brisbane has spoken out about the best way to lose weight – without going on a restrictive diet. She revealed her “secret formula” to fat loss is about focusing on what you can add to meals, instead of removing. 
The expert took to Instagram to share her top tips. 
In a video, Leanne said main meals should contain a high-fibre carbohydrate, a lean protein and a healthy fat. 
There should also be three or more colourful vegetables on the plate and a small treat to finish.
Rather than extreme dieting, Leanne believes eating a balanced diet will result in long-term, sustainable fat loss and a healthy body. 
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A post shared by Leanne Ward – Nutrition Expert (@the_fitness_dietitian)
“If the thought of doing something to help you lose weight makes you cringe.. stop!” She advised. 
Leanne said you have to see yourself following a lifestyle and making healthy choices “for at least 12 months to create a sustainable habit out of it”. 
Otherwise, “there’s no real point doing it as any weight you lose doing the strict behaviour means you’re likely to regain it again the second you stop doing the behaviour”.
She, like many women, was a yo-yo dieter but soon realised that “adding in more filling whole foods and allowing the treats in smaller amounts (instead of restricting then bingeing on them) was the key to balance long term”. 
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As a result, Leanne has “stuck to a healthy diet and lifestyle” for ten years without ‘falling off the wagon”. 
The nutritionist and dietitian also recommends looking at how much you’re eating. 
She “increases the amount of food volume” for her clients, but “lowers the overall calories” and this means the body goes from “holding onto weight to kick-starting fat loss” without any hunger pangs. 
And Leanne is proof her weight loss tips work because she lost 3.4 stone (22kg) – the weight she gained whilst pregnant, and it took her eight months to do so. 
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A post shared by Leanne Ward – Nutrition Expert (@the_fitness_dietitian)
She said her success is down to being “consistent every week”. 
In terms of what foods you should be eating for weight loss, Leanne said you should be consuming items from “five core food groups” – grains, vegetables and legumes, fruits, dairy and alternatives and meats and alternatives. 
First up, she recommends buying fruit – fresh, frozen like blueberries and tinned. 
In terms of salad and vegetables, Leanna is a fan of carrot and courgette ‘spaghetti’ as well as mixed pre-chopped vegetables. 
For nuts, nuts, seeds and legumes the dietician suggests nut mixes, tinned chickpeas and lentil soups. 
Wholegrain carbohydrates are also a must, including brown rice, quinoa and high-fibre pasta. 
Finally, dairy and alternatives including probiotic yoghurt, cottage cheese and tofu should also be consumed as well as meat and alternative protein sources including salmon and eggs.
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