Sick of fad diets and weight loss shakes? Caitlin Reid, dietitian and author of “Health & the City”, gives you tips for achieving effective weight loss the healthy way.
Eat off smaller plates
If you’re like most of us, you’ll eat everything
off your plate without much thought to whether you are full or not. Eating beyond full is a problem, particularly if you’ve served yourself more than you need in the first place. This is what happens when we eat off larger plates – we tend to over-serve, underestimate serving sizes and
over-consume. So, it makes sense that if we eat off smaller plates we’ll
overestimate serving sizes and eat less. It works for bowls and glasses
Choose your drinks wisely
Extra large lattes with multiple sugars,
enormous juices and sugary soft drinks are packed with kilojoules. In fact,
some speciality iced coffee drinks contain the same amount of kilojoules as
a meal. And to make things worse, research shows our body doesn’t tell us to
eat less after consuming liquid kilojoules, causing us to eat more than we
need and making weight loss harder. Reduce over-consumption by making water
your number one fluid, enjoying one regular skinny milk coffee a day and
limiting your intake of soft drinks, energy drinks and juices.
Many of us lead fairly sedentary lifestyles and often only
manage 30 minutes of exercise on a few days of the week. But, to achieve
your weight loss goals, you need to exercise for 60-90 minutes everyday.
Choose an activity you enjoy and think of exercise as an opportunity for
better health, not an inconvenience. If you to be motivated grab a workout
buddy or listen to some tunes.
Get eight hours of sleep each night
Not getting your beauty sleep could be hindering your weight loss attempt, as it disrupts the regulation of
hunger hormones. Research shows sleeping for only four hours for two
consecutive nights decreases the levels of hunger-suppressing leptin and
increases the levels of hunger-stimulating ghrelin, making you hungrier and
more likely to snack the following day. To help control your hungry
hormones, try to enjoy eight hours of sleep each night.
Slow down your eating
Many of us eat our meals like we’re in a
pie-eating contest, only to feel uncomfortably full by the end. Seeing it
takes about 20 minutes for our stomachs to register that we’re satisfied,
many of us can easily overeat before we feel full. This is even more likely
when we arrive home ‘starving’. Slow down your eating by putting your knife
and fork down after each mouthful and wait 20 minutes after finishing your
meal before diving in for seconds. This will put you back in tune with your
hunger, prevent overeating and help with weight loss.