Thursday, April 15, 2010

5 tips to make weight management easier

Whether you are overweight or just trying to manage your weight, you can benefit from today's five tips.

  1. Eat more fibre - with every meal. I know I'm always on about fibre but it really is important. Firstly, it keeps you regular, and secondly it keeps you fuller for longer so you won't feel deprived or 'starving' until the next scheduled meal. Fibre comes from fruit, vegetables, and wholegrains. Try to get 3 servings of whole grains, 3 servings of fruit and 5 servings of vegetables every day. Minimum.
  2. Watch your portion sizes. When you start a weight management program - or if you are trying tro eat more healthily - it really helps to monitor your portion sizes. Get into the habit of consistently measuring your food when eating at home. This gives you a much better idea of how much you need to eat when you are out to dinner.
  3. No second helpings. Oh, okay, if you are really still hungry, have some more vegetables, a salad or a piece of fruit. But did you give yourself time to realise you've had enough? Eat slowly and chew your food well.
  4. Eating out? Eat only half of what you are served in the protein and starch food groups. Consider ordering from the starters menu only, or stick with a salad (dressing on the side) for your main course. And leave those hot white rolls alone! If others at your table are ordering starters as well as entrees, and you intended to order only a main course, have a plain salad (dressing on the side) or broth-based soup to keep you occupied while you wait.
  5. Eat regularly - breakfast, lunch and dinner, or five to six smaller meals, spread throughout the day. Don't skip a meal, you'll just get extra hungry and eat too much (or the wrong thing!) as soon as the opportunity arises. Always, always eat breakfast.

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