Weight loss tips
August 16th 2009 19:37
Lately I’ve been speaking with my friends about keeping your weight under control and I thought it would be a good idea to share a few my tips with you. Let me know which tips work for you.
Think healthy
Do what is considered healthy. Do moderate exercise for at least 30 minutes per day, eat five or more servings of fruit and vegetables per day, eat plant-based fats rather than animal-based fats, reduce sugar and salt intake, and eat lots of fibre. Weight loss should be a by-product of healthy living.
Move more
If you already exercise, exercise a little more. Use the stairs; get off the bus a stop earlier, or run for an extra ten minutes.
Make little changes
Make the switch between dark blue milk to light blue or green milk, stop using butter or margarine on your sandwiches, and gradually put less sugar in your tea, coffee and cereal. Exercise a bit longer each day. These changes are so little that you will barely notice but you will take in less energy and burning more energy each day and this will help you gradually lose weight.
Eat only when hungry
This sounds pretty obvious, but in order to lose weight only eat when you’re hungry to avoid consuming more food and drink than you actually need.
Eat filling foods
Okay here’s another self-explanatory tip. Eat filling foods. Pretty simple huh? Fill yourself up with nutritious food and your desire to over eat should cease. This doesn’t always work though, so read the other tips too. Filling foods are usually foods, which have a low glycaemic index (GI) that is they’re high in fibre, protein, and low in sugar. Examples of filling foods t include brown rice, wholegrain cereals, porridge, yoghurt, milk, wholemeal pasta, grainy bread, apples, kumara, fish, nuts, legumes and meat.
Avoid distractions
Television, music, reading material, computers draws your attention away from your food, causing you eat mindless and end up eating more than you need. Instead, turn off the television and computer, and eat slowly and enjoy your food.
Don’t buy junk
Okay this may be harder than it sounds. When you going shopping make a list of what you actually need and bring someone who will discourage your need for junk food to keep you on track. The idea is if you junk food isn’t in your house then you are less likely to eat because you need to make an effort to go and get it.
Drink less alcohol
Alcohol is very energy dense. A beer contains 600Kj per 330mL, wine contains about 390Kj per 100mL and RTDs are about 800Kj per bottle, which adds up when you’re having a big night. Additionally alcohol reduces your inhibitions, which make you more likely to eat more than you would normally.
Eat regular meals and don’t starve yourself
One the worst things you can do when you’re trying to lose weight is to starve yourself. Firstly, by not eating you miss out on a lot of essential nutrients that you need to function properly. Secondly, when you starve yourself you’re very likely to binge on junk food, which could cause you to put on weight rather than lose it.
If you have any questions then please email me at nutrition.advice@gmail.com or leave your questions here.
Krissi
Think healthy
Do what is considered healthy. Do moderate exercise for at least 30 minutes per day, eat five or more servings of fruit and vegetables per day, eat plant-based fats rather than animal-based fats, reduce sugar and salt intake, and eat lots of fibre. Weight loss should be a by-product of healthy living.
Move more
If you already exercise, exercise a little more. Use the stairs; get off the bus a stop earlier, or run for an extra ten minutes.
Make little changes
Make the switch between dark blue milk to light blue or green milk, stop using butter or margarine on your sandwiches, and gradually put less sugar in your tea, coffee and cereal. Exercise a bit longer each day. These changes are so little that you will barely notice but you will take in less energy and burning more energy each day and this will help you gradually lose weight.
Eat only when hungry
This sounds pretty obvious, but in order to lose weight only eat when you’re hungry to avoid consuming more food and drink than you actually need.
Eat filling foods
Okay here’s another self-explanatory tip. Eat filling foods. Pretty simple huh? Fill yourself up with nutritious food and your desire to over eat should cease. This doesn’t always work though, so read the other tips too. Filling foods are usually foods, which have a low glycaemic index (GI) that is they’re high in fibre, protein, and low in sugar. Examples of filling foods t include brown rice, wholegrain cereals, porridge, yoghurt, milk, wholemeal pasta, grainy bread, apples, kumara, fish, nuts, legumes and meat.
Avoid distractions
Television, music, reading material, computers draws your attention away from your food, causing you eat mindless and end up eating more than you need. Instead, turn off the television and computer, and eat slowly and enjoy your food.
Don’t buy junk
Okay this may be harder than it sounds. When you going shopping make a list of what you actually need and bring someone who will discourage your need for junk food to keep you on track. The idea is if you junk food isn’t in your house then you are less likely to eat because you need to make an effort to go and get it.
Drink less alcohol
Alcohol is very energy dense. A beer contains 600Kj per 330mL, wine contains about 390Kj per 100mL and RTDs are about 800Kj per bottle, which adds up when you’re having a big night. Additionally alcohol reduces your inhibitions, which make you more likely to eat more than you would normally.
Eat regular meals and don’t starve yourself
One the worst things you can do when you’re trying to lose weight is to starve yourself. Firstly, by not eating you miss out on a lot of essential nutrients that you need to function properly. Secondly, when you starve yourself you’re very likely to binge on junk food, which could cause you to put on weight rather than lose it.
If you have any questions then please email me at nutrition.advice@gmail.com or leave your questions here.
Krissi
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