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15 easy tips for losing weight

15 Easy Tips For Losing Weight

With two thirds of Australian women now falling in the overweight or obese categories, there’s never been a more critical time for addressing behaviours around food.

There’s no limit to the amount of information available on different ways to eat, but a huge part of weight management is about the habits we have around eating. 

So here are my 15 simple tips to eat less and lose weight:

1. Write a food diary

This is the first step towards self-accountability. Get yourself a small notebook. Write down every single thing you put into your mouth for a week. Review the data to get the facts about your eating. I have had many patients with weight problems who believed that they did not eat much and therefore they did not know why they were gaining weight. When they wrote everything down, what they realised is that they may not have sat down for 3 heavily laden plates of food each day, but they did eat throughout the day and weren’t counting that as part of their calorie intake. 

2. Eat at set meal times

Commit to this and follow the routine every day. Use your phone to set alarms to remind you that it’s time to eat.

3. Sit down to eat

Being seated helps you to eat more mindfully. If you are present while you eat, you’ll feel more sated.

4. Minimise snacking between meals

If you anticipate a disruption to your routine, plan ahead in advance and make yourself a healthy snack. Carry a small supply of nuts and seeds around with you. If you are on the go, take your own food.

5. Don’t have seconds

Train yourself to be satisfied with a standard meal serving by avoiding having second servings.

6. Make your food pretty

We eat with our eyes as well as our mouths. A beautiful, colourful meal is always more satisfying.

7. Plan your plate

Arrange your plate of food like the image above. If you want to lose weight faster, increase the protein portion and reduce the carbohydrate portion. Remember to include healthy fats that fall into any of the sections.

8. Don’t eat after you’ve finished dinner

Teach yourself that this is the last food of the day. Go to bed earlier to avoid the kitchen prowl. Even if you aren’t going to bed, brush your teeth to signal to your brain that eating is over.

9. Plan your meals in advance if you can

Being prepared means you are less likely to eat badly. Even if you don’t have full meals stacked in the fridge, knowing what’s on your pre-planned menu and having the ingredients readily available, helps keep you focused on your intention to eat better. Have some health snacks pre-made in the fridge that you can reach for when you’re too hungry to cook.

10. Drink lots of water

Not only is water so good for you, it also fills you up so there’s less space for food

11. Get rid of junk food

When you’re trying to get your eating back on track and you’re still in the fragile mode where temptation can easily trip you up, you need to be ruthless about what’s in your pantry. Put junk food that belongs to others in a separate cupboard that you will not need to open. Out of sight is the first step towards out of mind. It’s hard to avoid certain foods if you’re constantly having to look at them. If you’re going to the supermarket, decide in advance that you don’t need to go down the ‘temptation aisles’, that there’s nothing for you there. Plan your shopping route to circumnavigate the danger zones. Or consider sending someone else to do your shopping temporarily.

12. Monitor your weight

You don’t need to get obsessive and do this every day. Weighing yourself once a week is a great way to motivate yourself when you see the numbers dropping. It’s also a very useful tool to combat the denial of weight gain.

13. See if you can get a nutrition buddy

It can be really helpful to have a partner when embarking on a behaviour change project. It’s too easy to find excuses to revert back to the old pathways. A buddy helps keep you on track and you can do the same for them too.

14. Put reminders of your goals around your home

Post it notes on the pantry, a weight target on the fridge, positive encouragement messages on your mirrors, photos of your kids and grandkids. Anything to help remind you why you are doing this. To remind you of the bigger picture in moments of weakness. To remind you how important this is for you.

15. Get moving

It doesn’t mean you have to go to the gym and do gruelling workouts. Walk where you can instead of using transportation. Take stairs instead of lifts. Follow a 5 minute high intensity interval training video on YouTube. Play your favourite songs and dance your heart out in your living room.

 

Above all, acknowledge when the going gets tough and seek the help of a professional. Remember, you don’t have to struggle alone.

If you have anything you want to ask, or if there’s a topic you’d like me to write about just let me know. 

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