1. THINK DRINK
If you are feeling peckish, then reach for a glass of water first. A drink of water may help dispel your hunger pangs.
2. BE AN EARLY BIRD
Exercising in the morning will boost your metabolism for the rest of the day. Even when you are relaxing, you’ll still be burning more calories.
3. REDUCE CRAVINGS
If you feel like you need a food buzz, rub the area between your nose and your top lip with your first finger for about a minute. It will reduce pangs.
4. AVOID SUGAR SLUMPS
Eating protein (eggs, turkey, chicken) or unrefined carbohydrates (brown pasta, brown rice, and wheat) prevents your blood sugar levels from spiking, then plummeting. You’ll feel fuller for longer, eat less, feel happier, and lose weight naturally.
5. BAN NOTHING
If you stop yourself from having chocolate, that’s all your brain ends up thinking about—you end up unable to eat less than a kilo of the stuff. Be kind (and realistic) and allow yourself a few squares, it will open up your thoughts for better things.
6. EAT WHEN HUNGRY
Ignoring physical hunger until you are starving causes your body to slow down, as it thinks there is a famine and must save energy. Then when you do eat, your body stores reserves and makes you eat extra. So beware of the signs.
7. IGNORE GRANNY
No lives were ever saved by someone cleaning all the food off their plate. Never mind what your grandma used to say—when you are no longer hungry, stop eating.
8. READ LABELS
If you buy pre-prepared food, check the portion size, the number of portions per package, and calorie content to make sure you aren’t getting more than you bargained for.
9.DITCH THE BOOZE
When your body is processing alcohol, it’s not processing food or fat. Basically, your body is relying on booze for all its energy!
10. SUPER-SIZE YOUR FORK
American researchers at the University of Utah found that using bigger forks encouraged people to eat less, whereas using smaller forks meant they made a greater effort to satisfy their hunger and, therefore, ate more. Pick your cutlery wisely!
11. GET YOUR FIBRE FIX
Exercise reduces tension, stress, and releases endorphins—your ‘happy’ chemicals. Getting sweaty means you’ll eat healthier. Eat high-fibre food like whole grains, nuts, and beans—it takes longer for you to chew and digest them, so they are more satisfying and will make you feel full for a longer time.
12. EAT MINDFULLY
Notice your food and chew slowly, savouring tastes and textures. Eat mindfully at the table rather than mindlessly in front of the TV and you’ll be more likely to feel satisfied—and less likely to eat more than you need.
13. LEARN TO STOP
Slim people stop eating when they’re no longer hungry; overweight people stop only when they feel full. Be careful—the moment when you no longer feel hungry passes in a blur.
14. SLEEP SATISFIED
It’s a no-no to go to bed hungry as it sends your body into starvation mode. Skip carbs and have a high-protein snack instead, and you won’t wake up hungry at 3am.
15. HAVE A HUG
When you hug someone you care about, you feel better. So, you’re more likely to eat better. Go on, have a cuddle!
16. GET SWEATY
Exercising can double your metabolic rate. You need to exercise enough to get sweaty and be out of breath, and do it for a minimum of half an hour, ideally three times a week.
17. FORGO BAD FAT
Apparently, we have a deviant drive to recognise bad fats and, when we have access to them, to eat as much as we can. So just say no.
18. GO GREEN
Swap the boring black with a green tea—according to The American Journal Of Clinical Nutrition adding green tea to a diet and exercise programme can help the body burn up to 40 percent more calories per day.
19. BREATHE DEEPLY
Standing up, place one hand on your stomach and breathe deeply and slowly through your nose, as if you could push the air into the depths of your stomach. Repeating this five times boosts your metabolism.
20. KEEP ON MOVING
Exercise reduces tension, stress, and releases endorphins—your ‘happy’ chemicals. Getting sweaty means you’ll eat healthier.
21. SET A ROUTINE
Try to eat at the same times every day. Our bodies need a rhythm, so if it knows when to expect the next meal, you’re less likely to graze.
22. BEAT TEMPTATION
When cravings strike, touch the front part of your ear, i.e., the cartilage that sticks out in front of the ear canal. Rub between your thumb and first finger for a few minutes to redirect energy.
23. PAMPER YOURSELF
Luxuriate in a bubble bath, lather on some skin cream or have a pedi. When you care for your body, you’re more likely to care about what goes into it.
24. CHANGE YOUR RULES
List your current food rules, then rewrite the rules. For example, swap the biscuit you have at 4pm for a fruit. In time, your new rules will simply become second nature.
25. STICK TO IT
Self-discipline can be hard—start by following a healthy diet. When you do something for six weeks, it becomes a habit: do it for three months and it will become a way of life.