You don’t have to employ the services of a top personal trainer, chef and nutritionist, ala Hollywood A-listers – although it’d sure help sometimes – in order to drop a few kilos.
Rejoice, sister, for there are quick and easy non-diet steps you can take at home which will see you get into those fave skinny jeans or LBD a little easier, says leading Sydney dietitian, nutritionist and author Susie Burrell (pictured). It’s all about eating smarter and banishing our bad food habits.
“It is interesting to consider that much of our food-related behaviour is habitual patterns which develop over time and leave us prone to overeating on a daily basis,” Susie says.
And while the following healthy eating tips don’t involve sweaty exercise, this doesn’t mean you can skip it altogether, sorry (sad face). For any sound lifestyle program will incorporate both basic healthy diet principles and regular activity, Susie says.
Susie’s top 5 simple, non-diet-and-exercise ways to lose weight:
- Take control of mindless eating habits by chewing your food for longer.
- Put your knife and fork down in between each mouthful; this is proven to cut calorie intake by up to 20 per cent.
- Use smaller plates for food serving to control your portion size.
- Start meals with a soup or salad so you fill up fast on healthy, low-fat options.
- Only eat at a table with no distractions aside from classical music, which has been shown to improve our mood and make us take our time to eat slowly and really enjoy our food.
So, why is a non-diet approach the answer? “While many of us do require some degree of calorie control, for many the word diet means restriction and extreme regimes that are impossible to maintain long-term,” Susie says. “For this reason, the best approach to calorie control long-term is to focus on the what you should be doing, for example: eating more vegetables; cutting back on snacking; and limiting treats, rather than what we should not be eating, which only tends to drive our behaviours in the opposite direction to what we want.”
It’s also Susie’s long-held belief that the latest diets which make big claims are rarely sustainable – think paleo and no-sugar diets. “We all need to be mindful of the calories we consume and the quality of the foods we are eating on a daily basis, but this does not have to mean restriction rather than self-control, which are two very different things,” she says.
“Dietary patterns which promote the consumption of vegetables, legumes, grains and nuts as suggested by both the DASH and Mediterranean diets are best linked to longevity and health long-term.”
Images via eatthis.com, 1nothingbutfood.blogspot.com, 123rf.com