Easy little changes can produce big results!

  1. Ditch the Diet drinks, Opt For Sparkling Water.

“I’m going to go off Coke for lent but just Coke, not all fizzy drinks because I don’t like just water” – That’s why you are overweight and unhealthy.  Grow up.

I know you think water is boring and I can’t just drink plain water all the time, well yes, actually you can.  The fact you don’t want to – is the CHOICE you are making. You can moan and make as many excuses as you want but if you want to make changes for the better then get it done.

Sure, ‘diet’ makes you think it is better for you and provides zero calories, but it does provide artificial sweeteners that can cause bloating and tummy distress, it will also cause your body’s hormones, specifically insulin, to be confused. As a result, the body can respond similar to the way it does when sugar is present by releasing insulin. Instead of diet drinks, try sparkling water instead. Add slices of lemon, lime, cucumber, strawberries or even pomegranate to create a fruity watery treat.

 2. Eat Less Sugar

Sugar comes in many different forms, from table sugar to the sugar hidden in those foods you think are healthy like organic cereals, granola bars or even yogurt. Choose wisely and read the labels on all the foods you buy. Like choosing whole grain oats that haven’t been refined. Skip the fruit bottomed yogurt and eat plain, non-fat Greek yogurt instead. Add some fresh fruit for flavour if you like.

 3. Get to Know Your Food Labels

label222.jpg

Understand how to read food labels. Spend sometime reading the ingredients and the nutrition facts panel. Are the carbs higher than the protein? What’s the ratio of sugar to fiber? How much fat, and of that fat, how much is saturated and unsaturated? Look for processed ingredients, preservatives, fillers, refined flours and hidden sugars like high fructose corn syrup.

4. Eat More Veggies and Salad

Rocket science – it is not. Fill up on plenty of vegetables, you can’t over do the veggies!. Eat them with every meal when possible. Choose vegetables from a variety of colours, like broccoli and sweet potato. Veggies deliver plenty of antioxidants, vitamins and minerals as well as filling you up. Got a microwave in work? Get a microwavable streamer for some warm veg at work. You can nuke an entire sweet potato in about 10mins – scoop out the insides and quick and easy Sweet potato mash.

http://www.wikihow.com/Cook-a-Sweet-Potato-in-the-Microwave

Steamer link

 5. Snack More Often

Eating more often will keep blood sugar levels balanced, which in turn keeps cravings and hunger to a minimum and stops you from overeating at subsequent meals. Need a snack idea? Have a handful of nuts or a spoonful of Almond butter and some veggie sticks.

It is easy to go a bit daft here –

“today I’m going to be soooooooo good – I bought this kilo bag of raisins from Holland and barrett and I’m going to stuff every single one of them into my face, I read raisins are good for you so tomorrow i’ll be skinny.’

No, tomorrow you will weigh less due evacuating your insides all evening into the loo.

My point is – just because its a “healthy” snack and you got it at the “healthy” section in Asda doesn’t mean you can eat the entire packet or have 7 packs or whatever, read the label, go easy as its just a snack, not a meal.  It isn’t calorie free just because its healthy, innit.

6. Stop Eating Processed Food

Avoid eating foods that contain ingredients you can’t pronounce or can’t spell, even if they are low calorie. Instead only choose foods from whole sources that do not contain ingredients such as preservatives, refined sugars or white flour. Instead of bread, try lettuce wraps. Instead of boxed cereals, eat oatmeal or quinoa. This brings us back to the idea of the Paleo diet – eating clean, fresh food that you made and therefore know where it came from and what went into it.

7. Eat More Low Glycemic Slow Digesting Carbs

Low glycemic slow digesting carbs like beans, lentils and berries are high in fiber and have minimal impact on blood sugar levels, which means less crashing between meals. Low glycemic carbs can fill you up and keep you satisfied for longer than high glycemic carbs like white rice or white potatoes. Try swapping the normal potato for a sweet potato?

 8. Eat Out Smart

For most people, avoiding eating out all together is impossible—whether it’s for social gatherings, business or date nights. Unless you know every ingredient in every dish on the menu, it’s more than likely that you will be getting a few more calories than you bargained for. When you do eat out, make better choices by selecting lean proteins and veggies. Everyone is allowed a cheat meal. If it keeps you sane then do it – just be aware of what you are eating and how much of it. Enjoy it – but don’t overdo it.

  1. Eat More Protein at Breakfast

eggs

You probably have no problem getting in a serving of carbs for breakfast like cereal or toast. However, if you miss out on protein, you will be more likely to be hungry and eat more at subsequent meals. Have eggs on whole grain toast, a smoothie made with non-fat Greek yogurt or a protein shake.

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