One of Australia’s leading dieticians and member of the Jenny Craig medical advisory board, Karen Inge believes everyone can have a healthy lifestyle while still enjoying the things you love, and she shows us how in 10 easy steps.
1. Always eat breakfast
People who skip breakfast are more likely to be overweight. Eating first thing in the morning revs up your metabolism and really gets you going for the day.
2. Don’t skip meals
People who do often find themselves feeling so hungry ( because their blood sugar levels have dropped) that they turn to foods like biscuits or lollies for a quick sugar fix.
3. Push yourself away from the table
To prevent overeating, stop eating when you feel satisfied rather than uncomfortably full. As a wise woman once said: the best exercise for losing weight is to push yourself away from the table.
4. Make water first option
Have a drink of water if you feel like something between meals because you may need fluids, not food. Research suggests that having two glasses of water before a meal reduces thequantity of food you consume.
5. Slow down
Allowing at least 20 minutes to eat your meal gives your brain time to register that you are satisfied. So take small mouthfuls and chew your food well.
6. Eat at the table
Don’t mindlessly eat in front of the TV. By eating together as a family at the dining table, it slows down food consumption and you tend to eat less.
7. Keep track of your weight
Weigh yourself weekly to monitor what’s happening with your weight. People who weigh themselves regularly are more successful at maintaining their weight.
8. Eat rainbows
The easiest way to ensure a healthy diet with a good intake of vitamins and minerals and other vital antioxidants is to always have a colourful array of foods on your plate.
9. Spice up your diet
Herbs and spices are rich sources of antioxidants so add oregano and mint to your Greek salad, a few basil leaves to your tomato salad and lemongrass, ginger and chilli to your favourite Thai salad dressing.
10. Make mine wholegrain
Choose wholegrain bread and other grain foods instead of overly processed varieties because they are the bestenergy foods for the brain and working muscles.
Which of these steps do you practise on a regular basis?