Michelle Peden, BHSc (Nut Med), Nutritionist for Betty Baxter Weight Management Program knows that if you’re struggling with weight loss, then you probably also know it’s the little things that add up — the “little bit more” at the dinner leaves you feeling just that “little bit too tight” for your clothes. Here are a few little things she suggests you could do EVERY DAY to increase your weight loss success:
1. What’s for morning tea? “Nearly everything we put in our mouths contains calories so the calories from mindless snacking really start to add up” says Michelle Peden, BHSc (Nut Med), Nutritionist for Betty Baxter Weight Management Program. Michelle recommends instead of getting into the biscuits supplied by your employer at morning tea, have a plan to eat healthy snacks that combines a little bit of everything – fat, protein, AND carbohydrates. Keeping Betty Baxter Meal Replacement Bars in your draw at work is a simple way to help you keep control of what you are eating! BB Bars are tasty and filling – AND there is no mess to clean up.
2. Sugar with that? “Instead of getting a coffee with sugar, try a natural sweetener alternative such as stevia to replace the sugar,” says Michelle. Did you know there are hidden sugars in condiments such mayonnaise and other salad dressings? Try mustard with your lunch instead of mayonnaise, and or better still try putting your salad dressing on the side so that you can control the amount you eat.
3. Exercise is key. Did you know research shows people who manage a MINIMUM of 150 minutes of moderate activity a week are more successful in reaching their weight loss goals? It’s not rocket science – it’s as simple as taking a couple of flights of stairs instead of the elevator or parking a bit farther from your destination so you have to walk. It’s a really is easy to burn more calories.
4. Where’s the trust? If you can’t trust yourself to open the cupboard and resist eating the sweets or cookies you bought for other family members, Michelle recommends “to not keep them at eye level – better still don’t even buy it!” She goes on to say “Good wholesome healthy food is for everyone – not just for those trying to loose weight!”
5. What’s on your plate? Michelle recommends using your plate to guide your food selection and portion sizes. At the very least one half of the plate should be all salad and vegetables. The other side can be split between protein and low GI starchy carbohydrates. If you really think you need to get a second plate Michelle suggests for you to just try to wait for what you have already eaten to settle and if you honestly think you still need more then it had better be all vegetables! Research has shown people who eat five or more servings of low GI fruits and vegetables a day are more successful with weight loss.
6. Avoid fast food. How serious are you about your weight loss? If you are REALLY serious then you should REALLY avoid fast foods! Michelle recommends if you fall off the weight loss wagon and feel you really need to eat fast foods, do yourself a favor and don’t supersize it. Consider a salad, smaller portions, or “get baked, not fried.” Just make sure you don’t punish yourself and skip your next meals, this won’t help you either!
7. Beware of liquid calories. Do you realise that sweetened tea and fruit juices have no less calories than soft drink? Were you aware some research shows that some artificial sweeteners used in soft drinks have links to cancers and mental conditions? Michelle suggests while you’d be better off eating the fruit than drinking the juice, it is important to drink a minimum of two litres of fluids daily to maintain hydration.
8. Accountability is all yours! Keeping track of your daily food intake takes only a few minutes, but research shows it can double your weight-loss success. Consider using a BB Food & Exercise Diary – you’ll be amazed at the difference it makes!
9. Order smaller portions. Have you considered sharing a plate or a meal at restaurant when you are eating with others, or when eating on your own ordering a smaller portion? If you have never considered this before – then try it! If you’re still hungry, then order another meal to share, but you probably won’t need to! Did you know that the average person’s stomach is the size of their fist? Michelle recommends before you order your restaurant meal that you ask yourself ”do I really need to order all this food?”
10. Celebrate your success. There could not be a truer saying than “if you can dream it, you can make it happen” when it comes to weight loss. People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Make sure you always take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals – just don’t reward yourself with calories!!!!
Good luck with your weight loss. Stick with it and watch how making these small easy changes will quickly add up to more weight lost over time!
Remember, our Nutritionist is always available on-line to help you with any weight loss queries you have.
