1. Re-introduce yourself to your hunger
Dr Collins says: "It's not abnormal to have hunger pains before
you eat. It's super important and it's tragic if you don't experience
it. The best way to work out if you're truly hungry or just hungry with
your eyes is to have a glass of water. If the twinges go away, you're
not really hungry."
2. Breakfast is your weight-loss weapon
Dr Collins says: "There is more evidence reconfirming that
breakfast improves concentration, memory, test performance and
long-term weight loss. Some people have a busy life; they don't get
home till late and won't have dinner till 9pm, so they're not hungry
when they wake up. The key to learning to eat breakfast is to move the
chaos back to earlier in the evening so you can wake up hungry."
3. Don't drink your kilojoules
Dr Collins says: "Some of our appetite regulators rely on
chewing, stomach distention and feedback from your stomach to let you
know when you're satisfied. When you drink kilojoules they can slip
past the radar: a slice of bread at 70 calories takes a few minutes to
eat, but 70 calories of a drink slips down in seconds."
4. Get real on portion size
Dr Collins says: "Bring out those measuring cups and kitchen
scales, and spend one day weighing and measuring to understand portion
control. Or simply divide your plate into quarters and fill half with
salad or veg, a quarter carbs and a quarter protein."
5. Smart ways to eat out
Dr Collins says: "If you only eat out once a month, have what you
like, but if you're eating out regularly, eat smart. Skip the entree
and only have a main with a side of vegetables."
6. Prioritise healthy eating
Dr Collins says: "Plan ahead and get in the habit of knowing
what's for dinner for the week. Cook a casserole on Sunday night so
you're zapping it in the microwave when you get home from work during
the week. Or pack a zip-lock bag with cherry tomatoes, some mixed
lettuce and baby carrots to go with a chicken roll at lunchtime."
7. Lighten the foods you love
Dr Collins says: "Add heaps of vegies to your meal. Vegies are
your secret weapon to diluting kilojoules in your food - you can save
between 25 and 50 per cent of your kilojoules. For example, add onion,
finely diced carrot and zucchini, half a cup of red lentils, crushed
tomatoes and garlic to your spaghetti bolognaise. You're maximising
nutrients and minimising kilojoules."
8. Get the right advice
Researchers at the University of Minnesota concluded that dietary
instruction from a registered dietitian was very beneficial when it
came to long-term weight-loss success. A long-term study by researchers
at the Harvard School of Public Health also found that dieters who
attended counselling sessions with a health professional lost more
weight than those who didn't. "An accredited practicing dietitian has
the skills to help you develop a personalised weight-loss plan," Dr
Collins says.
9. Go for wholegrains
Dr Collins says: "When you choose a wholegrain product you
actually get a higher vitamin, mineral and fibre intake. They contain
more vitamin E, zinc and iron, and more of the B vitamins, which are the
ones you need when you burn up energy. From a weight-loss standpoint,
wholegrains take more effort to chew, therefore your brain is more
likely to receive signals letting you know that you're full."
10. Invest in your health
Dr Collins says: "The small steps really do make a difference. If
you can invest and commit to those small steps you're much more likely
to live your life in the healthy weight range."
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