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8 Habits To Supercharge Weight Loss The Right Way

8 Habits To Supercharge Weight Loss The Right Way

With all the information available on weight loss it can become confusing when getting started. People who successfully lose weight and keep it off perform 8 common habits- let’s take a look at these to see if they could work for you!

1. Eat regular meals
Often people think that skipping meals here and there will help them to reduce their daily calorie intake and lose weight, however this can lead to overeating at your next meal or even throughout the day because you’re feeling super hungry! Eating regular meals throughout the day helps you to feel satisfied and energised, meaning you are less likely to reach for that late afternoon sweet treat!
2. Base meals on fruit and vegetables
Fruits and vegetables are low in calories and fat and high in vitamins, minerals and fibre. Adding them to your meals and snacks helps to increase the volume of your meals, keeping you fuller for longer, without adding too many calories. Try to aim for half a plate of vegetables with your main meals!
Fibre, in particular, is an important nutrient to support weight loss. Besides fruit and vegetables, it can also be found in items such as legumes and grains. Fibre takes a long time to digest and absorb in your body, which means it keeps you feeling fuller for longer. This can help to reduce snacking during the day!

3. Drink plenty of water
People often confuse their thirst with hunger and can end up eating more calories than needed. Sometimes all you need is a glass of water! Try to drink a glass of water before serving a second plate of food or having another snack, wait ten minutes and then see if you are still hungry.

4. Look at food labels
The food labels found on the back of most food items can give you a good indication of how healthy that food is. It also helps you choose between different kinds of the same food product. For example, you can compare the energy content (kilojoules or calories) per 100g of similar foods and pick the ones that contain less energy.

5. Get moving!
Being active has so many other benefits for physical and mental health. Try to incorporate movement and activity into your daily routine. Small changes like taking the stairs instead of the lift, gardening, house work and walking to work or to school are all ways to be active. Set yourself an activity goal to work towards, for example a daily step count!

6. Consider your portions
A simple way to reduce the amount of calories you are eating in the day is to be mindful of your portion sizes. Sometimes using a smaller plate or bowl at meal times can help to reduce the portion of food you are eating at each meal. Think about the small swaps that you can make to reduce your energy intake over the day. It can be helpful to keep a food journal for a few days to get a clearer idea of what you’re eating and look for ways to make a change.

7. Plan ahead
Planning your meals for the week helps you keep your healthy habits going when things get busy and you don't have a lot of time. Food preparation really can save you time and can help to take away the stress of what’s for dinner after a busy day.

8. Include protein at every meal
Protein is an important component of your meal because it helps to preserve muscle mass and leaves you feeling full after you eat it. Try to include a lean source of protein at every meal, especially breakfast which is most commonly low in protein. Some examples of protein include:
  • Meat and poultry
  • Eggs
  • Fish and seafood
  • Dairy products
  • Beans and chickpeas
  • Nuts
  • Tofu and soy products


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