Melissa's Nutrition Tips - November 2014
My top 10 tips for healthy weight-loss|
Happy November everyone! This is the month where things start to get crazy, Christmas decorations go on sale, end-of-year celebrations begin and people start stressing about how to get in shape for summer. Let me assure you that there is no quick fix to losing weight – at least one that’s healthy or sustainable! In saying that, there are healthier ways to shed kilos that are easier on your body.
My top 10 tips for healthy weight-loss will give you long-term results, as well as a ‘buffer’ for all the Christmas food you’ll be eating!
1. Eat! A very simple, but important tip. Many people believe that only having one meal a day will aid in weight-loss due to calorie restriction. Although this is true for the beginning, the long-term effects can be detrimental to health. Eating smaller, more regular meals has shown to be more effective in burning fat than not eating at all.
2. Be mindful when you eat – chew slowly and take smaller bites so you feel fuller more quickly. It takes 20 minutes for your brain to realise you’re full, so eating slower helps you feel satisfied quicker and reduce the risk of overeating.
3. Use a smaller plate when dishing up your food. This way you won’t be able to fit too much on the plate, therefore reducing your portion size and your waistline.
4. Include leafy greens, colourful vegetables, low GI/complex carbohydrates (such as brown rice, oats, sourdough bread or sweet potato) and lean protein (eg. eggs, chicken, beef, pork, lamb) at every main meal and at least 30g of healthy fats daily (such as avocado, eggs, nuts, seeds, extra virgin olive and coconut oil).
5. Drink plenty of water and natural herbal teas to keep you satisfied and help curb hunger during the day. Sometimes those hunger pangs are actually dehydration signs, so always keep a bottle or glass of water close by.
6. Fill up on meals that are nutrient-dense, such as steamed vegetables, homemade salads and soups. Getting a vast array of colours on your plate will help ensure you’re meeting your nutrient quota for the day.
7. Get plenty of sleep. Ensure you are getting at least seven to eight hours of good quality sleep per night to curb hunger and reduce cravings for high carbohydrate foods. Ever wonder why you have that mid-afternoon slump? Have a look at your sleeping patterns! Exercise, good nutrition and reduced stress will all help to improve sleep.
8. Keeping a food diary will help keep your eating on track! Writing down the quantity of food, eating times, feelings etc. will allow you to monitor exactly what is going into your mouth therefore keep you accountable of your daily food intake!
9. Exercise! Losing weight is 80 per cent nutrition and 20 per cent exercise, so you need both to achieve real results. Try to exercise at least three times a week for 30 minutes or more, increasing as you build strength. Make sure you get your heart rate up to burn more fat.
10. Stress less. This is easier said than done, but stress is the major cause of most diseases today. When elevated all the time, our stress hormone, Cortisol, causes hormonal imbalances, inflammation, decreased immune function, fluid retention and weight gain. Get in touch with the ‘hippy’ within, take time out and de-stress your mind and body.