Losing and holding the extra weight off can be a struggle. Ideally these eight tips will help make the battle of the bulge easier to win …
FOOD JOURNAL: A study published in the Obesity journal revealed that those who logged their meals regularly and conducted online group sessions on weight-loss strategies, lost an average of 10% of their body weight within six months.
WHEN TO EAT: It’s not only WHAT we’re consuming but WHEN we’re consuming that can make a huge difference. One study found that a group called “time-restricted feeding” (TRF) (eating breakfast 90 minutes later and dinner 90 minutes earlier than usual) were feeling more healthy, losing more weight, and seeing greater increases in blood sugar and blood lipid readings than people who tended to eat on their daily schedule.
SELF-CONTROL: Rate your satiety on a 0-10 scale (10=feeling stuffed) before reaching for another serving and strive for a maximum score of 4-6/10 to stop feeling like you ate too much. Research show that practising this form of assessment will reduce the likelihood of extra calories being eaten at mealtime.
WHAT TO EAT: If the temptation to eat fast food hits, consider eating a balanced food option rather than an unhealthy one. A KEY to success with this suggestion is to have pre-prepared healthy options so that when the desire for a snack hits is easy to catch.
READ & FOLLOW THE LABELS: Restrict the amount of food to the portion size written on the packaging. For instance, many people fill the bowl to the brim when it comes to a bowl of cereal, which could actually be three servings, not a single. One research found that about 300 fewer calories per day were consumed when participants followed this basic instruction.
FRONT-LOAD YOUR CALORIES: Studies indicate that people who consume more of their daily calorie intake early in the day appear to be less hungry during the day than those who eat a light breakfast and a large supper.
BE BEVERAGE CONSCIOUS: Particularly in our culture in Glasgow and Ayrshire, be conscious of what you are consuming and what you are drinking with alcohol. Many drinks, such as sodas, juices, iced tea and milkshakes are full of sugar and/or calorie-rich. Instead, maybe drink coffee. Also, it is very important to remain hydrated even to ensure proper metabolic functions. While dining, consuming a whole glass of water would also reduce the amount of food eaten.
EAT MORE PROTEIN: Avoid processed / fast food as this activates dopamine in the brain which may increase the cravings for these foods. Instead, eat protein and fibre-rich, nutrient-dense foods (chicken, fish, lean meats, and non-starch veggies).
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