We will now look at some simple tips and changes to aid your weight loss goal. Firstly, look to swap some of your high fat choices for low fat options. Low fat is 3 grams, or below, in every 100 grams of product. Zero fat may be a tempting option but these can contain high levels of sugar or artificial sweeteners to give it some flavour. If you eat chicken then take the skin off. 98% of fat in chicken is in the skin! Grate cheese as this makes the portion look a lot bigger, you can easily save 50% of your normal calorie intake from cheese this way.
Chew you food slowly. It takes about 20 minutes for the, 'I'm full', message to get from your stomach to your brain. Rushing your food will mean you end up overeating and this equates to extra calories.
Have a chunky vegetable soup for lunch. This will fill you up and provide essential vitamins, minerals and fibre at very little calorie gain.
If you are prone to snack on biscuits, crisps and chocolate then do not take the packet with you. Empty half the crisps onto a plate, take 3 biscuits on a saucer or break off a line of chocolate. This way you will not be tempted to eat the whole lot. You can eat these types of foods but they should be seen as a treat and not an every day occurrence.
Next time we will look at increasing activity to aid calorie burn.
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