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- Avoid following diets such as the Atkins, Southbeach and other fad diets. Although these diets may help shed off some pounds in the short run, once you stop them you are most likely to put on the pounds again and in some cases even put on more weight than you started with! They fail to change eating habits in the long run.
- Do not remove any food group from your diet. Different foods contain different nutrients. Instead focus on controlling how much you are eating.
- Do not skip meals. Breakfast is especially important as it gives a kick start to your metabolism and prevents overeating later on during the day.
- Focus on eating more fruits, vegetables and wholegrains. These are high in fibre and low in calories.
- Choose low fat and fat free options when possible. Also, substitute frying for other cooking methods like grilling, boiling and steaming.
- Cut back on salt. High salt consumption causes high blood pressure which leads to future heart diseases. Salt is found in all foods we eat, especially processed, canned and pickled foods. Avoid putting the salt shaker on the table.
- Make sure to read Nutrition facts on labels carefully. Fat-free does not always mean sugar-free, and vice versa. The amount of calories per serving is usually found on the label. But beware, a serving may not mean the whole package!
- Snack smart. Choose snacks which are low in calories yet filling for example fruits, vegetables and pretzels. Raisin and nuts are also good choices but they are rich in calories.
- Avoid shopping on an empty stomach as this leads to buying extra foods which you do not need.
- Avoid eating while doing something else eg. watching tv, talking on the phone, reading. Eat slowly, enjoying each bite. It takes around 20 minutes for your stomach to tell your brain that its full!
- Aim to eat out once a week. Foods in restaurants contain high amounts of fat and salt to make them taste better!
- Avoid smoking which increases risk of cancer and drink moderately. Alcohol supplies 7 calories per gram. A 12ounce beer contains 150 calories and a half glass of wine contains nearly 100 calories! Women are recommended o drink no more than 1 glass of wine a day and men no more than two.
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Farah Hillou
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Comments
interesting Amin Visram | Sep 25th, 2007
its useful information to keep it in my mind. thank you!
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