Small steps for big weight loss
Sometimes little things can help you lose a lot of weight.
Losing weight doesn't require strict dieting, steely willpower and deprivation. The small-steps approach to weight loss can be the secret to long-term success. Accredited practising dietitian Dr Clare Collins spills the beans on how to make small changes that have a big impact.
1. Re-introduce yourself to your hunger
Dr Collins says: "It's not abnormal to have hunger pains before you eat. It's super important and it's tragic if you don't experience it. The best way to work out if you're truly hungry or just hungry with your eyes is to have a glass of water. If the twinges go away, you're not really hungry."
2. Breakfast is your weight-loss weapon
Dr Collins says: "There is more evidence reconfirming that breakfast improves concentration, memory, test performance and long-term weight loss. Some people have a busy life; they don't get home till late and won't have dinner till 9pm, so they're not hungry when they wake up. The key to learning to eat breakfast is to move the chaos back to earlier in the evening so you can wake up hungry."
3. Don't drink your kilojoules
Dr Collins says: "Some of our appetite regulators rely on chewing, stomach distention and feedback from your stomach to let you know when you're satisfied. When you drink kilojoules they can slip past the radar: a slice of bread at 70 calories takes a few minutes to eat, but 70 calories of a drink slips down in seconds."
4. Get real on portion size
Dr Collins says: "Bring out those measuring cups and kitchen scales, and spend one day weighing and measuring to understand portion control. Or simply divide your plate into quarters and fill half with salad or veg, a quarter carbs and a quarter protein."
5. Smart ways to eat out
Dr Collins says: "If you only eat out once a month, have what you like, but if you're eating out regularly, eat smart. Skip the entree and only have a main with a side of vegetables."
6. Prioritise healthy eating
Dr Collins says: "Plan ahead and get in the habit of knowing what's for dinner for the week. Cook a casserole on Sunday night so you're zapping it in the microwave when you get home from work during the week. Or pack a zip-lock bag with cherry tomatoes, some mixed lettuce and baby carrots to go with a chicken roll at lunchtime."
7. Lighten the foods you love
Dr Collins says: "Add heaps of vegies to your meal. Vegies are your secret weapon to diluting kilojoules in your food - you can save between 25 and 50 per cent of your kilojoules. For example, add onion, finely diced carrot and zucchini, half a cup of red lentils, crushed tomatoes and garlic to your spaghetti bolognaise. You're maximising nutrients and minimising kilojoules."
8. Get the right advice
Researchers at the University of Minnesota concluded that dietary instruction from a registered dietitian was very beneficial when it came to long-term weight-loss success. A long-term study by researchers at the Harvard School of Public Health also found that dieters who attended counselling sessions with a health professional lost more weight than those who didn't. "An accredited practising dietitian has the skills to help you develop a personalised weight-loss plan," Dr Collins says.
9. Go for wholegrains
Dr Collins says: "When you choose a wholegrain product you actually get a higher vitamin, mineral and fibre intake. They contain more vitamin E, zinc and iron, and more of the B vitamins, which are the ones you need when you burn up energy. From a weight-loss standpoint, wholegrains take more effort to chew, therefore your brain is more likely to receive signals letting you know that you're full."
10. Invest in your health
Dr Collins says: "The small steps really do make a difference. If you can invest and commit to those small steps you're much more likely to live your life in the healthy weight range."
