Small steps for big weight loss

Most of these weight loss tips and tricks can be done either instantly or in under 5 minutes, so what are you waiting for? Browse through our collection for a low-effort, high-impact guide to weight loss.

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Losing weight doesn't require strict dieting, steely willpower and deprivation. The small-steps approach to weight loss can be the secret to long-term success. Accredited practising dietitian Dr Clare Collins spills the beans on how to make small changes that have a big impact.

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 practising 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."

Source

The Best Times to Eat for Weight Loss

How and when you eat can impact your health—and your 

weight. Upgrade your eating habits to maximize fat burning 

and keep hunger at bay

source

Certainly what we eat has an enormous impact on our health and weight status. But did you know that when and how we eat also make a huge difference? Eating at the appropriate times throughout the day will help to maximize fat burning and keep hunger at bay.

Aim to eat every 3 to 4 hours. Most people eat three meals and one snack, while others may prefer four smaller meals; you're free to find the combination that works best for you. Timing your meals in this way will improve your fat loss by preventing excess insulin, allowing leptin to work its magic on appetite control and metabolism, and by balancing the stress hormone cortisol. You should also enjoy your meals at the same time every day.

Eat within 1 hour of rising. Your mom was also right when she told you breakfast was the most important meal of the day. When you skip breakfast, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the day. Plenty of research shows that those of us who skip breakfast are actually heavier. Missing out on a healthy morning meal also increases stress hormones.

Never eat within 3 hours of bedtime. Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. All these factors interfere with the quality of your sleep and the natural fat-burning benefits of a good night’s rest. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day.

If you must eat before bed, opt for a light meal or snack that's high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.

Start the day with protein. For better appetite control throughout the day, try combining your starchy carbs at lunch, dinner, or after your workouts rather than at breakfast. Stick to eggs or whey protein smoothies for breakfast and you'll eat less throughout the day.

Always eat within 45 minutes of finishing your workout. This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates. For example, have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.

Never do your weight training on an empty stomach. You will need energy from your foods to perform optimally. You may, however, complete your cardio before eating if your session will be less than 30 minutes.

Focus on your food. Do not eat while you are doing anything else (i.e., watching TV, working, surfing on the computer, etc.). Focus on chewing your food and relaxing while you eat.

Eat protein first. Eat the protein on your plate first to help speed the signal to your brain that you are full.

Drink alcohol last. If you have alcohol or wine, do so after your meal to enhance the hormones involved in appetite control and digestion.

Source

Is Hunger a Must When Dieting?

"I love feeling famished and like I'm going to pass out!" said no one — ever. If you're on the quest to drop pounds, you might be gearing up for constant hunger pangs and feelings of deprivation. But does it have to be this way? Is feeling hungry essential to losing weight?

We turned to Cynthia Sass, MPH, RD, author of the New York Times bestselling bookS.A.S.S.! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches for the answer. Lucky for us, she says, "You don't need to experience constant hunger in order to lose weight — in fact, you shouldn't." This is good news to dieters everywhere, but Cynthia adds that "you should feel mild to moderate hunger three to four times a day at your scheduled mealtimes. A healthy, balanced meal should leave you feeling full and energised for three to five hours, then your hunger should return, which is a signal that it's time to refuel." Mild to moderate hunger doesn't mean feeling starved, light-headed, or hungry all day, so you should never skip meals or dip below 1,200 daily calories. Cynthia assures us that "this pattern of hunger is normal, and it's a good way to know that you're in balance." It helps prevent the habit of overeating, so you're no longer feeding the extra pounds you're trying to shed. 

But it also helps avoid under-eating, which starves the lean tissue you need to nourish, and can cause ravenous hunger that leads to bingeing. Cynthia adds, "If you're always hungry, you're not eating enough, which could, in turn, trigger a breakdown of calorie–burning muscle, slow down your metabolism, and compromise your immune system." Hunger definitely has a piece in the weight-loss puzzle, and it'll take time to play around with your diet to figure out how much you need in order to feel hungry at mealtimes and satisfied afterward. If you're not used to feeling hungry, this will also take some adjustment, but take it as a sign that lets you know your body is using up the calories you're consuming instead of holding on to them. That natural feeling of hunger a few times a day could be the missing key to unlock the new slimmer you.



Source
http://www.popsugar.com.au/fitness/Feeling-Hungry-Important-When-Diet-36012625

Avoid overeating

It's easy to overeat, but it's not healthy if it's done regularly. Here's how to train yourself out of it.

We have all done it at one time or another, and it happens for a range of different reasons: overeating. Boredom, too much good food, an inability to clearly define and identify hunger, or just because the food was there are some of the reasons we do it. Done occasionally, it's not such an issue. But for those of us who overeat regularly, and gain weight as a result, it may be time to take a closer look at why we're doing it.

Eating too much is easy because the body lets it happen. Hunger is a strong sensation. If fullness was anywhere near as strong perhaps fewer of us would have issues about regulating the volume of food that we eat. If it's been some time since you managed to stop eating at the right time, it may be time to get back in touch with your body's natural signals. Try serving yourself much smaller portions, even half of your regular meal if you have to, and eat as slowly as possible. Try ending the meal a mouthful or two before you usually would, to remind yourself what "comfortably full" feels like. This will take time (weeks, even months), but is an important process to work through to remind yourself of the body's natural hunger and satiety (fullness) signals.

The most important thing to do if you or other family members are prone to overeating is to limit the type and volume of food in the home. My clients are always shocked to hear that if food is kept in the home, they will eat it. Numerous studies by behavioural eating researcher Brian Wansick have shown that the more food we have around, and the more of it we can see, the more of it we will eat. So forget the idea of having a lolly jar on your desk that you only raid in emergencies, or a packet of biscuits in the cupboard that you only open if guests visit. If it is there, you will eat it. The final strategy is to compensate when you do overindulge. A day of simple salad and soups and some extra exercise will not only help you feel better when you have overeaten, but it will teach you to balance your intake with your output on a daily basis.

Top tips to avoid overeating

• If you don't want to eat it, don't keep it in the house.

• Plan meals so you don't get too hungry and overeat.

• Avoid smorgasbords.

• Don't leave leftovers out.

• Eat lightly on the day you are planning to eat out.

• End meals with something small and sweet.

• Go for a walk after meals to get out of the kitchen.

• Don't over-shop; buy only what you need each week.

• Have a snack before you attend social functions where food will be served.

• Quantify your hunger and aim to only eat when you are at eight or nine out of 10.

Top five drink choices

1. Water.
2. Green tea.
3. Carrot, celery and beetroot juice.
4. Small skim latte or Jarrah hot chocolate.
5. Small glass red wine.

Source
http://www.bodyandsoul.com.au/weight+loss/diets/avoid+overeating,9313

Small steps for big weight loss

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."

SOURCE:
http://www.bodyandsoul.com.au/weight+loss/lose+weight/small+steps+for+big+weight+loss,8111