Research has highlighted that losing just 5 to 10 percent of your excess body weight can make a massive difference in your health, including lowering cholesterol and reducing the risk for diabetes and heart disease. Great benefits, so where do you start? Let’s take a look at some basic eating strategies to induce faster fat loss:
Avoid eating whilst famished
If you eat when you are overly hungry, it is much more likely that you will make poor food choices.
Slow down your eating speed
The slower you eat your meals, the less likely you are to overeat. The brain needs time to realise that you have satisfied your dietary needs – don’t rush, and enjoy your food.
Think ahead to your meals
Plan your approach to meal times or if you are dining out, think about the foods you are going to include. This will help you feel more confident in making healthy food choices.
Choose your calories sensibly
Eat small to moderate portions of foods that are higher in calories and balance them with larger portions of lower calorie options. If you eat large portions of high calorie foods you can hit your daily kcal limits without really eating much food at all – leaving you feeling less than satisfied.
Cut out sugary beverages or use them sparingly
Drinking these beverages can provide you with hundreds of calories without satisfying your dietary needs. Needless to say they are bad for your teeth, but can lead to serious weight gain without even realising your doing anything wrong.
Go easy on yourself
If you eat a bad meal or snack don’t give up on your weight loss journey. It’s easy to think to yourself “well, if i have messed up; i might as well as do it proper!” If you have one slip up get back on track straight away.
Important things to consider:
A lack of sleep can increase the hormone Cortisol, which makes you hungry. Aim for a good 7-8 hours of sleep a night.
We can sometimes confuse a lack of fluid with feelings of hunger. Drinking a glass of water before and during your meal will help you feel full and satisfied, whilst preventing dehydration.
Consider the way you feel before eating. Are you eating to satisfy your nutrient needs or does your meal consist of foods to make you feel better for a short while because you are stressed or bored? If you are eating due to boredom or stress try to do something else like taking a walk, playing a sport, listening to music or reading a book – find out what activity works best for you.