It requires much self-discipline to lose weight, especially when you also need to make changes in your lifestyle. We’ve prepared 10 tips you may use now to obtain a healthy weight.
- Don't skip meals!
When you eat smaller but regular meals, you can easily balance your calorie intake throughout the day as well as balance your blood sugar level. Eating regularly, you improve your metabolism, satiety, energy levels and prevent getting over-hungry. In its turn, it helps you to manage your weight
- Understand your body energy demands
Find out what your energy requirements are (how many calories you need per day) and try to keep the balance, eating as much food as you really need. Control your energy intake and energy expenditure.
- Control your portion size
Instead of being too generous with the amount of food you have on your plate, don’t clean it off every time. You may ask to take home the leftovers. The thing is that large meals can over-stretch your stomach and make you eat more than you actually need.
- Include 5 serves of vegetables and 2 serves of fruit every day
Being lower in energy, vegetables and fruits are still full of nutrition, such as vitamins, minerals and fibre. You can add fruits and vegetables to every meal to maintain healthy weight.
- Include food from all 5 food groups in normal proportion
Australians have developed 5 food groups to get adequate nutrition every single day. Including the recommended variety in your everyday diet will provide your body with the nutrition it needs and will also help to prevent diseases.
- Be active!
Include at least half an hour per day for activities of moderate intensity. After finishing your workout you continue to burn energy and let your body tolerate the energy you get from meals. Over certain period of time you’ll see that your excess weight begins to disappear and you’ll be able to control it easily in future.
- Avoid high fat/sugar foods
Chips, chocolate, cakes and biscuits are energy dense. Try to eat these in moderation and keep in mind that such foods tend to include more trans-fat and saturated fat that can lead to heart disease.
- Understand food labels and claims
Some claims can mislead you. When you see a product with a label “fat-free”, it doesn’t always mean it is low in calories. As well as, the word "lite" can refer to the flavour of the product, not to calories or sugar it actually contains.
- Be realistic and patient
The media gave us an unrealistic understanding of how fast we can lose weight. It’s always better to lose weight slower but more effectively.
- Get support from a heath professional
Scientists have found out that people who get guidance and support from accredited practicing dieticians are more likely to lose weight and keep it off.