This page describes Easy Weight Loss Tips, the common factors that can interfere with a healthy diet and lifestyle. If you can avoid these and follow these solutions you will be on the right track!
Diet Trap 1: Wrong approach to dieting and waning willpower
It is better to make smaller changes (like 1-2 changes to your eating patterns every month) and forget the “all or nothing approach” (how often have you said, i will NOT eat chocolate from now on?) allow yourself small amounts of foods you view as “treats”, on a regular basis.
This will encourage compliance with your healthy eating changes.
- Make small changes to your diet that you can maintain over time
- Doesn’t have to be an all or nothing approach
- Don’t over restrict your diet
This is also consistent with other research. Reasons being: Energy levels decrease if food intake hasn’t been consistent during the day (i.e regular breakfast, morning snack and healthy lunch) so you are more likely to choose something high in fat or sugar to “pick you up”.
Also sleep deprivation can increase how much you eat due to changes in certain hunger regulating hormones so try and not fall for this diet trap and follow the Easy Weight Loss Tips.
- Eat regular meals during the day to avoid over eating later
- Get good quality sleep most nights
- Be mindful if you are eating out of hunger or other reasons
- Only eat when you are hungry (the exception to this is at breakfast time as you need breakfast to “Wake up” your metabolism to start burning fuel. Without it you are likely to have a lower metabolic rate in the morning but over eat later in the day when hunger kicks in)
- Eat slowly and listen to your body. The slower you eat the better the signalling process from your stomach to your brain will be and the more likely you are to feel satisfied when you are satisfied. That is the point when you have had enough fuel and need to stop eating.
- Eat small meals every 3-4 hours to keep your metabolism burning kilojoules throughout the day. More than 5 hours without food and you will probably eat a much larger meal due to being over hungry
- Portion control. Portion out what you know is the right portion, perhaps even a bit less. Once you have finished this (having eaten slowly remember!) if you are still hungry after 10 minutes, have a bit more or a healthy desert but only if you are still hungry.
- Avoid mindless eating. No eating while you are doing things such as watching TV, studying, or cooking. Set time aside for meals and snacks and only eat then. Certain researchers have shown that people who eat mindlessly eat up to 40% more kilojoules in a day. Crazy!
- Emotional reason. If you are an emotional eater and you know it, try to address the reasons behind the emotions you are filling and set goals to do something other than eat. For example “when I feel bored today I will go for a walk” this has the added benefit of keeping you out of the kitchen. Once you return from your walk and the boredom has passed you will probably not feel like eating any more.
“ I don’t eat cake unless i’m at work for morning tea”
- Order smaller portions or share a meal with your partner
- Think before eating? Am I full yet
- Take advantage of being in a social setting and talk or drink water in between mouthfuls so the meal takes longer and you become more aware of when you are full.
- If possible avoid drinking alcohol with meals, it loosens your inhibitions so you may think “desert won’t hurt me” when you know you are already full.
- Try to socialise more with supportive friends. If you have a group that likes to order buffets every time perhaps make outings with them less frequent.
- Try other ways of socialising. In summer go to the beach or park and play sports together, bring a healthy picnic, in winter try in-door ice skating. All these options are fun as well!
So guilty that you finish all 6?
Then you blow off the whole day of healthy eating because you think you’ve blown it?
It sounds like you are a “Restrained eater” i.e form strict rules then break them then feel guilty and eat more.
Restrained eaters label certain foods as forbidden so when they do eat them they feel like a failure. Often low self esteem and emotional eating come hand in hand.
Practice the “moderation mindset”. One of the most common of all diet traps .If you happen to overeat you probably haven’t eaten enough in the one sitting to gain actual fat weight but a whole week of overeating is a different story. So eat extra healthy the day after a blow, perhaps more fruit or vegetables than you usually have, out but don’t skip meals to compensate for your blow out as this will make things worse.
- Don’t place labels on good and bad foods: everything is ok as long as it is in moderation.
- If you do overdo it, take it as one meal out of hundreds of good meals you have eaten so make healthy choices for the rest of your day/week.