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Read food labels. Don't buy food at face value.
Many low-fat foods contain loads of sugar, while hidden fats lurk in the
most innocent looking foods - watch out for biscuits, crackers and
'reduced fat' foods as they may still contain high amounts of fat.
Add some spice. Low-fat food doesn't have to be bland. Adding
some spice or fresh herbs will make your food more interesting and
tasty, without adding the calories. Try chopped basil and salsa on a
baked potato, curry powder to jazz up lentils or cinnamon or ginger on
fruit.
Drink up. Keep a bottle of water handy to sip throughout the day.
Water not only helps your body run more efficiently, but also helps you
feel full. Have a glass of water with a squeeze of lemon first thing in the morning and before a
meal to help you avoid overeating.
Write it down. Studies have shown that we generally
underestimate the amount of food we eat by as much as 20 percent and
equally overestimate how much we exercise. By writing down every little
morsel you consume, as well as documenting all exercise, you'll have a
clearer idea of where you're going wrong if you aren't getting results.
Go steady. Try to stick to your healthy eating
plan as much as possible from day to day for maximum results. If
you stray once in a while, that's normal. Just don't give up - bounce
back immediately and carry on. A yo-yo diet reduces your metabolic rate
in the short term, while increasing fat mass and decreasing lean muscle
tissue in the long term.
Keep an eye on portion sizes. You don't need to finish everything
on your plate, no matter how much it's been drilled into you as a kid.
Eat just enough and keep the leftovers for the next day's lunch or
freeze it and have it as a meal at a later stage.
Keep the faith. If you are serious about losing
weight, and your reasons for doing so are right, keep telling yourself that you can and you will. You deserve to
look and feel your best.
NOTE: If you're not sure what the ideal weight
for your height is, go to our
healthy weight chart. Or check your
BMI (Body Mass Index) to find
out if your weight falls into the healthy range.
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