How to lose weight and keep it off? 7 simple tips
This is one of the most frequent questions of those who lost weight and failed to keep it off.
It’s time to break the vicious cycle of the diet and learn what to do to lose weight and keep it off all year around.
The science of weight management is based in 3 principles.
These principles might be obvious for you, but the most difficult part is actually to put them in practice. I will help you by giving you 7 tips how to lose weight and keeping it off.
7 tips how to lose weight and keeping it off
1. Start a food diary where you can track your food intake and also your emotions. This will help you to understand if you ate because you were hungry, or bored, or angry or happy! The diary can help you to understand your eating behaviour, and to be conscious of your food choices and emotions so you can work on it.
You can start your food diary today! Download it now.
2. Don’t skip any meals. Start your day with a healthy breakfast and include sources of protein in all meals. This will help you to control your appetite and reduce the cravings.
3. Choose foods lower in saturated fat. Prefer chicken, turkey and low fat milk and cheese.
4. For lunch and dinner, always include plenty of vegetables and eat fruit as a dessert and for snacks.
5. Be aware of your portion sizes.
6. Be active. Include at least 30 minutes of moderate physical activity in your daily routine. If you can do more, the better. Try to increase it gradually for 1h a day. This doesn’t mean that you need to rush in buying a gym membership. Walking counts as moderate physical activity.
7. Be realistic with our weight loss goal. A realistic goal is to lose between 0.5 kg to 1 kg of fat mass per week.
Which one of these tips can you start doing it today?
What is your health goal for 2020?
I would love to know and to help you!
Please leave me a comment below.
Joana Jardim, Registed Dietititian,
Founder of Your Diet Advice
MSc Clinical Nutrition
Disclaimer: before starting any weight loss programme, check with your GP, specially if you have any medical condition.
Mushroom and Pea Quinoa Risotto with Asparagus
Risotto is a traditional Italian rice dish made from a short-grained, starchy variety of rice called Arborio rice. The technique for making it is called the risotto method, which involves stirring small amounts of hot stock into the rice a little at a time, allowing the liquid to be absorbed slowly and during the whole process of cooking. For a perfect risotto, start by adding the rice to a non-sticky pan and let it get brown, stirring continuously. The Italians name this process “tostatura”.For a healthier twist add quinoa or barley, for example. These cereals are good sources of protein and fiber, and by adding these you can reduce the amount of risotto rice and increase the variety of food in your plate. They also add an interesting texture and flavor.
These recipe is a good source of:
This recipe is also a:
Ingredients (4 portions):
Suggestion: For the stock, prefer home-made stocks, they are usually healthier. You can use some celery, spring onions, carrots, bay leaves, salt and pepper to create a delicious stock.
If you are not a vegan, you can make chicken stock from previous juices and gelatin from left overs of roasted chicken. Just simply added some water and adjusted the seasoning by adding some salt, black pepper and bay leaves.
The festive season is usually a time that we tend to have lots of parties with families and friends with lots of delicious food. This fact could make us worried if we want to maintain our healthy weight. The good news is - it´s possible to maintain your weight during this time of the year! The following tips will help you to have more control in what your eat and drink during this festive season:
#1 Always fill your plate with veggies
The veggies are the less caloric part of the meal, and will fill you up because contains lots of fiber. When filling your plate with more veggies, you will have less space on the plate for the meat and carbs, meaning you will eat a smaller portion of the most calorific part of the meal.
#2 Eat slowly
The festive season is the time to celebrate reunion with friends and family. Focus on those conversations around the table, than on the actual food and try to eat slowly. This will give more time to your stomach to send the signal of satiety to your brain and stop you of eating more.
#3 Don´t skip any meal
Don’t skip any meal of the day, trying to save your calories allowance for the big meal. If you keep your regular meals during the day, your blood sugar will be controlled. This means, you will have a good control of your appetite.
#4 Drink more water and less alcohol
Alcohol is empty calories, this means from the nutritional point of view it doesn’t contribute with good nutrients but instead with extra calories. Try to always have a glass water, next to you glass of wine, this will remind you of drinking more water than wine.
#5 Compensate with physical activity or by eating less on the next day
If you still overeat on the party lunches or dinners, try to compensate on the next day – exercising more or eating lighter meals on the next day (for example, soups, salads and fruit)
I hope you find these tips useful. Most importantly, enjoy the time with your family and friends and have a Merry Christmas!
Hi, I'm Joana, a Portuguese registered dietitian in the UK. I am passionate about helping others achieving their health goals.