Sarah Danaher, Practicing Dietitian & Nutrition scientist
8 essential tips for weight loss (and feeling fab!)
The key to a healthy weight and feeling fabulous: 8 essential tips………
Aim for small changes that you can sustain longterm, rather than a quick fix diet for a few days or weeks. Think “where do I want to be in a year”, rather than, “I want to lose a stone in 2 weeks”
Listen to you body. Don’t starve…..low blood sugar levels will affect your concentration and make you grumpy. For most people, this would mean eating at 3 meals a day, with a snack in between. Eat until satisfied, not stuffed.
Nutrition Basics – get the foundations of your meals right, and the rest shall follow! Always try to have protein at each meal, a fist full size of wholegrain carbs, and 1/2 a plate of veg or some fruit.
Eat Breakfast– if you don’t feel like eating first thing in the morning, have something with in an hour or two of waking.
Have Healthy Snacks to avoid becoming ravenous. Don’t skip meals to try to cut calories. It may make you feel virtuous at the time, but you are more likely to snack on high calorie foods or overeat unhealthy choices at your next meal.
Be aware of what fluids you are drinking – frappacinos, non-diet fizzy drinks, fruit juice etc. can add 100s of calories to you daily intake. Replace with low calorie drinks eg. a cup of tea, americano, small skinny latte herbal, tea, water.
Choose wholegrain carbohydrates ie. wholemeal bread, brown rice, oats. These make you feel fuller for longer. They also blunt rises in insulin (insulin promotes fat storage).
Plan ahead, so that you know that you will have access to something healthy to eat. If you are not at home, always have a healthy snack with you in your bag or in your desk drawer at work.