Well done! You’ve lost weight, but how do you keep those kilos off, permanently? Here are 10 easy steps to staying trim, healthy and happy.
1. Start the day right
It’s a fact. Breakfast skippers usually end up eating more calories by compensating later in the day. Not only can breakfast provide many nutrients such as calcium, protein, wholegrains and fibre, it’s also a sure-fire way to keep the fat burning furnace (aka metabolism) alive and kicking.
2. Learn to recognise whether your hunger is physical or emotional
If you have just eaten within the last two hours, chances are you are not physically hungry.
3. Tweak your treats
Avoid stocking the cupboard or refrigerator with comfort foods laced with fat, sugar or salt. Gradually replace them with healthier versions. For example swap the banana bread for fruit toast.
4. Never skip a meal
Skipping meals only makes you hungrier, which means you’ll end up overcompensating in calories later in the day.
5. Keep moving
Aim for 30 to 60 minutes of exercise each day. If time is limited, exercise for several brief periods throughout the day, such as, three 10-minute sessions rather than one 30-minute session.
6. Size does matter
When eating or snacking in front of the TV, put the amount that you plan to eat into a bowl or plate instead of eating straight from the package.
7. Manage stress
We look for comfort when we are stressed. The goal is to lower stress with healthful strategies, including regular exercise and adequate sleep, rather than seeking comfort in food.
8. Stay focused on being healthy, not on becoming thin
Choose foods that are good for your body’s health rather than worrying about foods that will affect your body’s weight.
9. Tap into triggers
Keep a food diary of what you eat, when you eat, and why you eat it. Knowing your motivations for why you eat will make you conscious of your triggers, and you can begin to change your patterns.
10. Practice mindful eating
Many times people eat without even realising what we are consuming. When it’s time to eat, make the effort to sit and savour every mouthful. This technique can help increase awareness of the sensations, feelings and thoughts connected with food and eating.
What’s your best tip for losing weight?