1. Set goals and be accountable
If you’re aiming to lose
that muffin top, it’s important to set short (weekly) - and long-term (monthly
or yearly) goals and be realistic about what you want to achieve – for example,
an attainable goal would be to lose 0.5–1kg per week. Use tools like a food
diary (take pics if it’s more convenient) or online apps to keep yourself
accountable and don’t be too hard on yourself if you experience the occasional
setback. It’s important you allow for allow for normal fluctuations in your
weight as it can vary at different times of the day and month.
2. Avoid ‘fad’ and restrictive diets
Restrictive diets have a
whopping 95% failure rate and can leave you fatigued and dehydrated, and
disrupt your digestion. Remember that while you may lose weight in the
short-term on a fad diet, this doesn’t necessarily equate to fat loss – in
fact, it’s more likely to be water loss. Food should be enjoyed – not feel like
it’s an extra ‘chore’ to eat & organize.
3. Be an 80:20 eater
Following this rule is
easy: Make healthy choices 80% of the time, and allow yourself to indulge in
less healthy choices 20% of the time. It’s a simple way to eat healthily for
the majority of the time, without depriving yourself of the occasional treat.
And don’t worry – you don’t need to get your calculator out to know whether
your portions are exactly 80 or 20% ....use it as an approximate (you may want
to try recording your food/drinks initially to get the idea!).
4. Stress Less baby
When we’re under pressure
and feeling stressed, we’re more likely to over-eat and make unhealthy food
choices. Stress can also cause us to crave foods that are high in fat and
sugar. Next time you’re feeling frazzled, don’t reach for sugary snacks like
your hormones may crave. Instead, try to manage your stress through meditation,
yoga, exercise and whatever helps you to feel calm, whether that’s reading,
listening to music or spending time with your family or friends.
5. Include protein where possible (particularly with carbs)
Try to eat carbohydrates
and proteins together (e.g. eating blueberries with a handful of almonds) as
this can help you to feel fuller for longer.
6. Try not to ‘lose it’ when you head out…
We all live in a world
where food and dining out and is huge social norm, and chances are you’ll be
heading to brunch or dinner with friends or weekend barbeques. If you’re going
to a party, try to eat beforehand so you don’t arrive hungry. If you head out
to a restaurant, try to avoid carb-heavy meals and opt for only one side dish
with your main meal. ‘Crowding out’ and filling up with vegies, salads and lean
meats first can be an easy way to not be too taken away by the fettuccine
carbonara!! If alcohol is on the menu, make sure you’re alternating between a
glass of water/soda water with fresh lime and your next glass of wine to help
keep the calories and ‘next day hangover’ (which will get those cravings for
greasy cheeseburgers spiking again) down.
7. Don’t eat when you’re not hungry
There are many reasons why
we eat when we’re not hungry. We may be bored, stressed, happy, sad, lonely or
simply thirsty. Try to determine whether you’re eating to fill an emotional
need or because you’re actually physically hungry. When you keep your food
diary for a week, note down how you’re feeling emotionally when you do eat to
see if any patterns are forming. If so – maybe try heading out for a walk or
calling a friend to treat the emotional cravings, or drink a big glass of water
before you grab your next piece of pie!
8. Always carry healthy snacks
Keep a few healthy snacks
on hand so you’ll be less likely to grab an unhealthy option while you’re on
the go. Good choices include fruit, nuts, Greek yoghurt, and hard-boiled eggs.
9. Drink more fluids
Our bodies are made up of
more than 60% water, so it’s essential that you stay hydrated. Drinking enough
water helps you to feel full, keeps your skin hydrated, aids in waste
elimination and prevents constipation. So take a few water breaks throughout
the day and keep a bottle with you when you’re out and about.
10. Eat more veggies
Vegetables are packed with
vitamins, minerals, antioxidants and phytochemicals. Delicious and
cost-effective, these nutrient-rich foods are filling and provide you with fiber,
which aids bowel function and helps to prevent LOTS of preventable lifestyle
related diseases. So stock up your veggies with seasonal produce from the local
markets and try to support local sustainable farmers wherever possible rather
than going straight to the packaged chain store varieties.
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