Below are some weight loss tips that you can incorporate into your lifestyle. They are designed to help you lose weight and keep it off over the long term.
Check out our weight loss tips to help you lose weight and keep it off over the long-term
- Limit processed foods
- Limit foods with additives, preservatives, artificial colourings and flavours
- Eat mainly nutrient-dense foods.
See the list nutrient-dense foods here. As a guide more from food groups on right, less from those on the left:
- Don’t drink your calories. Save them for food so you don’t feel hungry
- Choose full-fat foods over low-fat foods.
This may seem contrary to your weight loss goals. However, research indicates that low-fat foods may actually promote weight gain due to the additional processes and additives in these foods. Read about it here
- Eat more plant-based foods
- Switch out soft drinks (including zero calorie soft drinks) with water or low-caffeine herbal tea
- Eat small portions.
Leave the table a little hungry (about 75% full). It can take up to 20 minutes to feel full. So if you want to lose weight, reduce your portion size and even leave some on your plate.
- Eat slowly and chew your food well
- Stop eating at least 3 hours before bed.
- Intermittent fasting:
Try to aim for 3-4 days a week when you stop eating around 4-5pm and have a late breakfast around 10-11am the following morning
- Increase energy expended decrease energy intake
Energy expended should be greater than energy consumed by 2000-4000 Kjoules per day if trying to lose weight
- Healthy, sustainable weight loss is 0.5kg per week
- Eat fibre.
Fibre slows down the stomach emptying and helps to feel full, not to mention being very healthy. High fibre foods include,
vegetables such as broccoli, artichokes, brussel sprouts, fruits such as kiwifruit, berries and unripe bananas, psyllium husk, slippery elm, ground flaxseed meal, legumes
- Eat nutrient-dense protein
Healthline states: studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1 (1, 2, 3, 4, 5). For example: eggs, kefir, oats, Greek yoghurt (full fat), fish, prawns
- Limit sweets and alcoholic beverages
Not only do they contain lots of Kjoules. Also, the liver recognises alcohol as a toxin and focuses on it. Which means it is working on the alcohol and simply stores the fat since its too busy processing the alcohol
- Resistant Starch
Reduce calories and increase fibre by turning starches into resistant starches. Rice, potatoes and pasta can be cooked, cooled then reheated to increase resistant starches and reduce calories.
- Be prepared for a detox.
Additives, preservatives and chemicals are stored in fat cells so when you lose fat, you can go into a detox. Drink plenty of water and assist the detox by eating lots of cruciferous vegetables.
- Drink water when hungry
Often people confuse hunger with thirst.
- Move more
Increase your movement in any way. e.g. park the car a few blocks away, take the train, do a gym class 3 days a week, take the stairs. Get a fitness device and you will be surprised how you can increase your steps with little effort.
- Take the leftovers
If you go out for dinner, don’t be shy, take the leftovers
- Walk after a big meal
- Portion Control
Your stomach is the size of your two palms together. Therefore you don’t need to eat more than this