Little changes you can make with your nutrition.
There is a common misconception you need to starve yourself by eating too little or not at all in order to achieve fat loss. But experts agree crash diets and extreme calorie restrictions do not work in sustaining fat loss and weight management. Reason being, crash diets will increase your body fat levels in the long term due to your body lowering its metabolic rate as a result of restriction.
Rather than looking for the “quick fix”, research suggests focussing on implementing small changes over a longer period of time ensures you keep the weight off in the long run. You don’t have to overhaul your entire diet to get a big health boost. Here are seven simple changes you can put into action today for high-impact results.
1. Add frozen veggies to everything!
Cooking some instant noodles? Add frozen veggies! Reheating that leftover pizza? Add some veggies before you pop it in the microwave. Forget about the notion that you will get less nutrition from frozen, pre-cut and packaged veggies compared to fresh produce. According to Jessica Jones, a registered dietician, “Frozen is a great choice when it comes to vegetables, as they are frozen at the peak of freshness.”
So go ahead, add frozen veggies and invent some new dishes in your kitchen!
2. Eat snacks like chips and popcorn from a plate or bowl.
Never mind the added dishes to wash, but experts recommend you transfer chips or popcorn to a dish or plate, instead of scooping it directly from the packet.
Research shows there is a tendency for the brain to never send the signal to stop eating when straight from the packaging, making you eat more and more, without noticing it.
By using a bowl or a separate plate, you can control the number of pieces of chips, or a handful of popcorn you eat and follow the suggested serving size.
3. Focus on eating.
Move away from any form of technology when you eat. Try to avoid watching TV, scrolling on your phone, or using your laptop while eating your meals. Because the brain is trying to concentrate on multiple things at once, it loses its focus on eating which is a task not needing much attention from the brain. Studies have also found that people tend to eat more when they are multitasking during meal times.
4. Steam instead of fry.
Oily foods do not only clog up your pores, they also add nasty things to your diet and general nutrition. One easy hack? Steam your food.
5. Opt for pre-cut fruits.
Surveys find that most people don’t eat fruits because they are either too tired to prepare them, or they are too lazy and end up snacking on chips instead. So swap the whole fruits for fresh fruits that are already sliced and diced for your convenience.
6. Swap ingredients with healthier alternatives.
Try replacing rice with cauliflower, zucchini for pasta and coconut oil for olive oil. Do some research, there are a lot of websites coming up with different recipes on how you can be creative with your food using healthier ingredients, without compromising the taste.
7. Don’t starve yourself, nor repress cravings.
The more you don’t eat, the more your brain will send signals to your body, making you eat more the next time you do eat. You can also indulge on your cravings once in a while, just don’t forget that moderation is key.
If you’re looking for motivation from a supportive community to help you reach your health and fitness goals sooner, talk to us today.