Shedding a few pounds - simply and sensibly

Today I thought I would share ten useful tips on weight loss based on what I've come across in practice over the years.

1. Drink Water first

We've all heard the recommendation to drink 6-8 glasses of water a day, but it is especially important when trying to lose weight. Control your appetite better by deciding if you’re really hungry or actually thirsty. Quench your thirst with a glass or two of water or caffeine-free herbal tea before deciding if you really need that extra helping or snack. Caffeine is a diuretic so drinking caffeinated tea or coffee will defeat the purpose of rehydrating your body. Also, if you're in the habit of adding milk (or cream) and sugar in your tea or coffee that’s extra calories that could be keeping you from reaching your goal.

2. Bulk up meals with Vegetables

Aim to fill at least half your dinner plate with a variety of vegetables - the fibre and high water content fills you up, with relatively few calories. Soups, salads, roasted veggies, and stir fries are all great ways to include vegetables. Go easy on the oils and dressings though.

3. Eat enough Protein

Most people skimp on this part of the meal, but it is important to have enough protein as it increases satiety levels- that feeling of fullness that helps you know you've had enough to eat. A typical example is this: substitute your turkey sandwich for a plateful of salads from last night's dinner topped with a whole chicken breast, avocado and a few pecans. Replace your bread with a few spoons of cooked pasta or cous cous thrown into the salad. You'll be amazed at how great you feel and it will likely prevent those mid-afternoon slumps.

4. Choose your Carbohydrates wisely

Choosing the right carbs at the right time is probably the most significant thing you can change in your diet, especially if you suffer from frequent dips in energy through the day, get sugar cravings (mostly with the mid-afternoon slump), or struggle to control your appetite. 

The physiology lesson: Refined carbohydrates and carbohydrates with a high glycaemic index are absorbed (as glucose) into the blood stream rapidly, which causes a surge in your insulin response (the hormone responsible for blood glucose regulation). Think of insulin as a 'building hormone' - it promotes fat storage and fat retention - so it makes sense to choose foods that don't cause surges in your insulin response, particularly if you are part of the growing population that has Insulin Resistance, a condition that can result in excessive amounts of insulin secretion and is a precursor to type 2 diabetes and other chronic lifestyle diseases (approximately 1 in 4 people in the US have this condition).

If bread makes you feel bloated and lethargic or just doesn't fill you until you've had at least half the loaf, try things like corn, boiled baby potatoes, pasta or brown rice. You may need to rethink your lunches especially if you're usually on the go during the day and rely on portable foods. 

Also, many people forget that fruit is a rich source of carbohydrates and tends to have a more favorable effect on blood glucose and insulin levels, so it is an ideal choice for snacks and is a great substitute for starches, which often need to be eaten with something.

5. Plan your meals

A few minutes a week of planning your grocery shopping and meals will go a long way in achieving long term change to your eating habits and managing your weight, not to mention improving your budget. Each week draw up a grocery list of things you will need for the week. If your pantry and kitchen are well-organized, it will be easy to identify items that need to be replenished. 

I usually browse the store flyers for specials every Thursday evening and draw up a shopping list, making a mental note of meals that I can make the following week. If you prefer to be less spontaneous and work with recipes and planned meals, then by all means draw up a week's worth of menu's. See what works for the family and adjust as necessary.

6. Eat in context 

Unless you're a socialite and eat meals out most days, eating in context means that it's OK to have a slice of cake on your birthday without feeling guilty, but it's not alright to have the rest of the cake for breakfast the morning after.
Make your calories count- whatever goes in your mouth should be worth it. At social gatherings scan the table for suitable foods to fill your plate. If you have little choice and don't want to be rude to the host choose the best option.
Summer strawberries dipped in expensive Belgian chocolate are a prudent choice compared to double chocolate fudge brownies topped with cream.

7. Alcohol adds up

Don't forget that alcohol is high in calories and can slow down fat metabolism, increase appetite, and increase insulin levels. If you can't do without, try to extend drinks by having a glass of water between drinks, try white wine spritzers, or have a tot of whisky with water. Set a limit and goal though. I suggest halving whatever you're used to having as your initial challenge.

8. Eat mindfully

How often do you snack on the run, gulp down the last few mouthfuls of your kids leftovers while clearing the dishes, or gobble up your dinner while glued to the television or your laptop- And still feel like you haven't eaten?

Make an effort to set the table, use a plate, knife and fork, sit at the dining table, put away your distractions and be present at your own meal. Focus on the different tastes and textures, and chew each mouthful well.

9. Keep a Food diary and you’ll be amazed at what you actually put in your mouth. This alone can be a powerful problem-solving tool to give you insight into what habits need to change.

10. Don’t weigh yourself

If you find weighing yourself to be more harmful than helpful put the scale somewhere inconvenient, like the garage or basement. It is self-defeating to measure your weight too frequently as it does not truly reflect success; rather take monthly body measurements (waist, hip, thighs) and body fat percentage.

Of course, this information is quite general. Don't be shy to consult a Registered Dietitian for expert advice that is tailored to your unique needs and lifestyle- most of us are friendly and we generally don't bite!