Here are a few simple tips to help you get on track:
- Start making small changes today to improve your diet rather than having a fixed diet start date in the future.
- Cut out sugary snacks: that’s cakes, biscuits and pastries. Don’t buy them and then they won’t be in your home for you to eat. It is very difficult to resist eating a sweet snack when you are tired and at home. If it’s not in the house to eat, you simply can’t have it!
- Tell friends and family that you don’t want to eat sugary foods and ask them not to give them to you. If you do get given food you don’t want, give it away immediately!
- Cut back on alcohol. Limit alcohol to one or two nights a week and reduce the amount you are drinking. Always start with a large glass of water to slow your alcohol consumption down. Pour smaller glasses. Seek out your non-drinking mates and spend more time with them! Getting your drinking mates on board – it will do them good to cut back. Alcohol not only makes you pile on the pounds but it is an anti-nutrient that accelerates aging and puts a strain on your whole body. It stops you sleeping well and lowers your energy levels.
- Stop eating white bread, rolls and bagels. They are very low in nutrients, they are very low in fibre, they will cause your blood sugar to spike, stimulate your appetite later in the day, and cause weight gain. Replace with wholegrain alternatives.
- Reduce the amount of bread/rolls that you eat. Make sandwiches with just one slice of bread and have lots more healthy toppings that include protein and veggies. Have a salad on the side. Munch on carrot and cucumber sticks. Put slices of apple on your plate too.
- Have protein and healthy fats with every meal or snack. Healthy protein sources include: beans and pulses, lean meat, fish, tofu, low fat houmous, and eggs.
- Healthy fats are found in avocados, unheated olive oil, oily fish, nuts and seeds.
- Eat more salad, vegetables and fruit. Try to have some veggies with every meal. At main meals half your plate should be vegetables (excluding potatoes).
- Snack on apples, pears, bananas and other fruit.
- Drink plenty of water in between your meals; avoid drinking lots when you are eating as this will compromise your digestion.
- Look at your main meals are there some simple swaps you could do to bring down the amount of unhealthy fat in your diet?
– Swap sausages for grilled fish or chicken or vegetarian alternatives
– Swap roast potatoes for new boiled potatoes or baked sweet potatoes
– Swap oven chips for home made chunky chips made with sweet or white potato, just put a tiny bit of olive oil on the baking tray.
– Increase the amount of vegetables at main meals so they take up half your plate.
– Swap breaded fish and fish ‘products’ for white fish or oily fish grilled or baked in the oven.
– Reduce your portion size of pasta or noodles and add extra salad or vegetables to your plate.
– Try a new healthy recipe each week so you don’t get bored.
And finally, try to increase the amount you move and exercise each day. As well as boosting weight loss exercise will improve your mood, reduce aches and pains, give you energy and help you to sleep well. It doesn’t matter what you do as long as you do something! Instead of popping round to a friend’s for tea, meet up for a walk in the park. Got weights at home gathering dust? Get them out and use them when you are watching your favourite soap or the news. Turn on Youtube and do a 10 or 15 minute workout before your shower in the morning or before picking up the kids from school. Every 10 minutes you do makes a difference.
Take advantage of one hour nutrition consultations for just £25!
This offer is only available until Friday 15th September*
Book your appointment today on 07949463288 or email: firstname.lastname@example.org
*New clients at my Enfield Chase clinic. Normal price £45.