Let’s face it; the weight loss game can be confusing. There is a lot of information out there on what we should eat and when we should eat it. Do we eat after 4pm? Or skip lunch? Avoid juices? Or is that only at meal time? The reality is that there are a few simple yet effective tips to follow to help you get your weight loss journey on track.
Here are our swiish Top 10:
One bite less
When you’re a kid, you’re forever being told to finish everything on your plate. However, research shows that by eating just one less mouthful per meal, you could save about 75 calories a day! That can add up to 3.5 kilograms per year! We’re not promoting food wastage, we’re just saying that if you feel full before the end of your meal, it’s time to get up and pop the leftovers in the fridge.
Spice up your life
I may be a little biased on this one as I love eating chillies with everything! However, chillies not only add a bit of spice to your meal, but also, research has shown that spicing up your meal can help reduce hunger, and release feel-good endorphins in your brain. Less cravings and a good mood… we’re sold!
Cocktail parties and events can be a dieter’s worst nightmare, taking you into the tempting world of cheesy, fried, carb-laden, and high-calorie foods. The urge to overeat and make unhealthy choices can be avoided by pre-loading. Try and have a healthy salad or snack like a small bowl of yoghurt with berries before you arrive. I often do this to help keep my eating in check. That way, I can have a few canapés without blowing out the calories.
Switch your drinks
Speaking of cocktail parties, although most people know that alcohol is chock-full of calories, you don’t need to give up your night out entirely. Swap your creamy cocktail to a gin & tonic or a vodka, lime and soda. You’ll save a tonne of calories while keeping a social life. You can read more about our low calorie cocktail picks here.
They say a small child’s attention span is generally around 5 minutes. Cravings work the same way, also typically only lasting around 5 minutes. If your cravings are getting the better or you, distract yourself by calling a friend or check your emails.
Cardio is excellent for weight loss, no question. But don’t just do cardio on its own. Adding an extra 5 minutes to your daily workout and completing a set of squats and push-ups will increase both your muscle mass and your metabolism, helping you burn extra calories throughout your day.
We’ve heard this one before but it’s so important. On average it takes 20 minutes for your stomach to tell your brain that you are full. Eat too fast, and your brain won’t know you’re full, making it easy to overeat. The solution? Chew more! Try chewing each mouthful at least 10 times and put your knife and fork down between bites.
Ever wondered why French food is so fatty, yet Parisian women stay so slim? Two words… portion size! Big, beautiful dinner plates look great, but they are just asking to be piled high with food. Smaller plate, smaller serving size – simple!
Stash the salt
We’re all so focussed on dodging the sugar (me included given my IQS journey!), however many of us are forgetting about salt. A diet high in salt can promote bloating, weight gain and make it harder for us to shift the kilos. It can also make you more hungry and thirsty – not a good thing for weight loss!
Water (yep, you know it!)
We know it and you know it. Research shows that when most of us get the munchies, we are actually just dehydrated. So next time you feel like a snack, kill those craving with a drink of water instead. The best advice I can give you on this is to get rid of any soft drinks you store at home, and pop a jug of water into your fridge instead. I like to throw in some lime wedges or sliced cucumber for a bit of added zing.