So, what choices do you have?
The good news is that you can still lose weight. You don’t need to pay for expensive plans that might not work and you can drop a dress size to look great on the beach. Here are some tips to lose weight and look amazing.
Think About Portion Sizes
The size of the average portion has increased considerably over the years. This is mainly because plate sizes have gone up. To lose weight, you need to eat fewer calories than you burn – around 500 less per week will help you lose about 2lbs each week.
So, control your portion sizes.
Just because your plate is full, doesn’t mean you have to eat it all. When you’re half way through the meal, take a break and ask yourself whether you really need to eat any more. If you’re still hungry, have half of the amount left and keep repeating the process until you are satisfied – not full, just satisfied. If you struggle because it looks like you’ve barely eaten anything, find a smaller plate. It will make you think that you’re eating more, which psychologically helps you to eat less!
Eat More Filling Foods
Pasta, rice and bread are easy to make and give you a quick boost of energy but they don’t keep you feeling full for long. Opt for foods that are high in fibre and protein. The body breaks these foods down slowly throughout the day so you end up snacking less. Lean meat, lentils, nuts, fruit and vegetables are excellent sources of filling foods. Start the day with a bowl of porridge, made with water to keep the calorie count down, and top with some fruit or honey. It will see you through until lunch time and if you really want a snack with your 11am coffee, opt for a handful of nuts or some fruit instead of crisps, cakes and chocolate bars.
Drink More Fluids
When the body is dehydrated, it tells the brain that it needs food. So, if you feel hungry, have a glass of water or some other fluids. It is also worth having a glass of water before each meal so you limit the amount that you eat. You don’t just have to drink water to remain hydrated. Tea, coffee, squash and fruit juices are other great options. You’ll also find water in fruit and vegetables. The benefit of water is that there are no calories so you can have as much as you like.
Losing weight doesn’t have to be difficult. It will take time but it will make it easier to keep it off in the long term. Change your eating habits and make your portion sizes smaller!