1. Keep to a meal routine: eat at roughly the same times each day. People who succeed at long term weight loss tend to have a regular meal rhythm (avoidance of snacking and nibbling).
2. Go for healthy fats: choose to eat healthy fats from nuts, avocado and oily fish instead of fast food. Trans-fats are linked to an increased risk of heart-disease
3.Walk off the weight: aim for 10,000 steps a day. Take the stairs and get off one tram stop earlier to ensure you’re getting your heart rate up every day
4. Pack healthy snacks when you go out: swap potato chips and cookies for fresh fruit
5. Always look at the labels: check the fat, sugar and salt content on food labels
6. Caution with your portions: use smaller plates, and drink a glass of water and wait five minutes then check in with your hunger before going back for seconds
7. Break up sitting time: decreasing sedentary time and increasing activity is linked to substantial health benefits. Time spent sedentary is related to excess weight and obesity, independent of physical activity level
8. Think about your drinks: choose water and limit fruit juice to one small glass per day
9. Focus on your food: slow down and eat while sitting at the table, not on the go. Internal cues regulating food intake (hunger/fullness signals) may not be as effective while distracted
10. Always aim for five servings of vegetables a day, whether fresh, frozen or canned: fruit and vegetables have high nutritional quality and low energy density. Eating the recommended amount produces health benefits, including reduction in the risk of cancer and coronary heart disease.
No comments:
Post a Comment