I got these tips from a leaflet made by Cancer research UK and decided to share. The good thing is that they are based on scientific evidence. To mention the obvious, maintaining a healthy weight is needful because being overweight among other things predisposes us to the risk of diabetes, hypertension, coronary heart disease, stroke, arthritis and different types of cancers. These tips will help you take in fewer calories and burn more calories. When you develop them as habits then you are able to maintain a healthy weight. Keeping track of your progress has also been shown to help. Here goes:
1. Stick to your meal routine: Try and eat around the same time each day whether it’s 2 or 5 times a day, even if you like to snack, make this is at regular times daily.
2. Use reduced fat options: Choose lower fat options of foods like dairy products, spreads and salad dressings where you can. However use even this sparingly as some may still be high in fat.
3. Walk off the weight: Cars, buses, etc. are good but you should endeavor to walk more. At least walk 10, 000 steps daily (you can use a pedometer to count) however you can break it up through the day. Hint: take the steps rather than the lift or escalator.
4. Watch your portions: Don’t heap your plate (except for vegetables) and think twice before taking second helpings. Hint: Fill your plate with vegetables, they are low in calories and help satisfy hunger.
5. Five a day: Eat at least five portions of fruits and vegetables a day be it fresh, frozen or canned. Hint: a medium sized apple, banana, orange, carrot or three heaped tablespoons of peas is one portion. Also having fruits or vegetables with every meal helps to reach “five-a-day”.
6. Have healthy snacks available: If you love to snack, have healthy options like fruit, vegetable or low fat yoghurt. This you can do by having already washed and prepared fruit and veggies at hand. Hint: have a banana instead of a chocolate bar.
7. Get on your feet: Reduce you sitting time by standing for ten minutes out of every hour. Hint: standing up in the bus or train burns extra 70 calories per hour. When watching TV, stand up during commercials to do chores like clearing up, washing dishes or taking out the dustbin.
8. What are you drinking? Water is life. Favour water over sugar-free squashes. Unsweetened fruit juice is high in natural sugar so limit it to one glass a day. Alcohol is also high in calories so limit the amount you drink.
9. Focus on your food: Concentrate on your food, don’t eat on the go or while watching TV. Eating at the table will help you focus on the amount of food you eat.
10. Read food labels: Be careful about food claims. Check the fat (saturates and trans-fat included) sugar and salt content on food labels when shopping. Hint: A low fat digestive biscuit has the same number of calories as the standard digestive biscuit at 70 calories. Check the fat and sugar content.
The sooner you develop these habits, the sooner you can achieve your ideal weight, good luck.
For more information visit www.reducetherisk.org.uk or go directly to http://www.cancerresearchuk.org/cancer-info/healthyliving/obesityandweight/tentoptips/ten-top-tips-weight-loss-tips-based-on-scientific-evidence