Tips For Healthy Weight Loss

Source: Katherine Brooking, RD

What To Remember…

Forget about what you need to cut down on and instead, focus on what you should be getting

more of. You won’t feel like you’re missing out, and yes,

you’ll ditch those extra pounds!

Tip #1: Get More Breakfast

Studies show that people who eat breakfast are more likely than breakfast skippers to maintain a healthy weight.

They also tend to eat fewer calories throughout the day, and less saturated fat and cholesterol.

Start your day off right with a healthy combo of whole grains, lean protein, and nutrient-packed fruits and veggies.

Great morning meals include omelets made with your favourite veggies, whole grain cereal topped with fresh fruit and 1 Tbsp of nuts, or parfaits made with low fat (or Greek) yogurt, granola and fresh berries.

Tip #2: Get More Spice

In one study, people who had food seasoned with red pepper flakes felt fuller and ate less than those who didn’t have the pepper. Researchers credit a compound found in red pepper, chile peppers and chili powder with helping to suppress appetite. Bonus – This same compound was also found to give your metabolism a kick- not to mention your food. Add spices to soup, chili, stew, and meat.

A study involving the spice Tumeric found that Tumeric may help reduce inflammation in the body that can lead to obesity and diabetes. Try adding this earthy and peppery flavoured spice to vegetable, chicken or lamb curries.

Tip #3: Get More Fiber

If you try to eat less but hunger always gets in the way, it’s time to step up the fiber.

Fiber is found in whole grains, fruits and vegetables, and plays a role in squashing the munchies/cravings. Soluble Fiber can help stabilize blood sugar, keeping hunger pangs at bay. Insoluble Fiber adds bulk to food, which signals your gastrointestinal system that you’re full.

Tip #4: Get More Protein

And make sure it’s the right kind! Eat fish, skinless turkey and chicken, beans, lentils, eggs, soybeans and lowfat dairy. Instead of… full-fat dairy and processed meats (such as hot dogs)

Your body uses more calories when it digests protein than when it processes fat or carbs, and it increases your metabolism by helping you to build and maintain lean muscle mass.

Protein also keeps you satisfied; people who eat more protein feel full longer than those who eat mostly carbs.

Tip #5: Get More Volume Healthy eating doesn’t have to mean minuscule bites. If

you love large portions, the key is to eat a lot of volume-rich foods (those that are loaded with water or fiber so they take up a lot of space on your plate-and in your stomach!).

For about 150 calories, you can have 20 gummy bears… or you can have 4 cups of 94% fat-free microwave popcorn. A quarter-cup of raisins has about 130 calories… as does 1.5 cups of fresh grapes. A nice-sized baked potato has about 150 calories; so do just 10 potato chips. You get the idea???

Tip #6: Get More Flavour

You can cut calories by switching to lower-calorie versions of everyday basics (ex. Skim milk instead of whole milk, reduced-calorie mayo instead of regular, etc.). That works for some people, but if you find that the light versions of your favourites aren’t cutting it, try finding new (and healthier) ways to add flavour to your dishes.

Ex. Salsa isn’t just for tacos: Try it on a potato (instead of butter or sour cream) or even on top of fish or chicken.

Skip the mayo on your turkey sandwich and instead add creamy texture with some fresh avocado (mashed or sliced) or 2 Tbsp of hummus, Tzatziki. You can also put these spreads over vegetables instead of butter.

Tip #7: Get More Plates Downsizing from a 12-inch dinner plate to a 10-inch one

may help you eat 22% less (and you won’t feel hungrier!), according to some recent studies. The reason: Most of us use external cues (like how much is left on our plate) rather than internal ones (like how hungry or full we feel) to decide when to stop eating.

In another study, it was determined that people who ate ice cream out of a 34 oz bowl helped themselves to 31% more than those who ate out of a 17 oz bowl.

Tip #8: Get More Satisfaction

Ever polished off a whole plate of food without really tasting it?

Try to eat less quickly by taking time to savor every bite. Remove distractions (such as TV) while you are eating, so that your eating becomes more mindful.

If you’re having trouble slowing down, try making the atmosphere more conducive to eating slower; Set the table, break out the good silverware and put on some soothing music.

Tip #9: Get More Sleep Scientists are uncovering more evidence that lack of

sleep triggers hormonal shifts that boost hunger and appetite (in particular, they make you crave fat and calorie bombs like doughnuts and fries).

Teenagers should aim for 8-10 hours of sleep per night.

Helpful tips include: have a set bedtime, have a calming routine before bed to help you de-stress from your day (read a book, have a bubble bath, listen to soothing music etc.)

Tip #10: Get More Support

You gotta have friends- so you might as well find some who share your desire to slim down and stay that way.

Several studies, including one that traced 166 dieters, found that the most successful losers (who shed weight and kept it off for at least six months) participated in a weight-loss program with a buddy.

Joining a formal program isn’t necessary, but pairing up with a pal (or two) who’ll swap healthy recipes, work out with you, and give you that extra “You can do it!” when you feel like the only foods worth eating are chips, cookies and cake can make all the difference.