20160323 - weight loss

Simple weight-loss strategies and tricks to stay on track

Avoid the distractions

Aim to eat at the table with the TV off several days a week. Studies have shown we tend to consume more when we’re distracted. ‘By eating mindfully – sitting down to meals, being aware of the appearance, smell, taste and texture of food, chewing slowly and putting down your cutlery between mouthfuls – you’re guaranteed to enjoy it more,’ says Bridget Benelam, Healthy Food Guide expert and senior nutrition scientist at the British Nutrition Foundation. Eating slowly allows time for your brain to send the satiety message to your stomach that you are full. The result? You’re less likely to overeat.

Rearrange your kitchen

Keep the foods you want to eat more of easily available – put a fruit bowl on the table, vegetable sticks in the fridge, and reduced-fat cheese and crispbreads to hand. If you must have calorific foods that will tempt you to snack, keep them up on a high shelf or at the back of a cupboard.

Rethink rewards

Write a list of the non-food-related luxuries you enjoy. They could include a long, lazy bath, reading a magazine from cover to cover or seeing a new film with friends. Whenever you’re tempted to reward yourself with food, give yourself one of the treats on your list instead.

Change the proportions on your plate

Bulk out your meals with low-calorie vegetables and wholegrains – you could save up to 400 calories just by taking out the higher-fat ingredients and replacing with some of these. Check out the Eatwell Plate for a simple guide to a well-proportioned meal.......



 http://www.healthyfood.co.uk/article/top-weight-loss-tips/