1.They eat whole fruits
A piece of fruit is only around 100 calories and is a nice, easy snack. However, the problem comes when you juice or dry the fruit as you are actually eating at least 3 times this amount (300 calories).
2. They have more than 5 portions of fruit and vegetables a day
1 handful of fruit/ veg is 1 portion and 5 portions a day is the absolute minimum you should be having. This food group is very low in calories and helps fill you up. So amongst other health benefits, you won’t be eating as much of the higher calorie foods.
3. They take a water bottle everywhere with them
By staying hydrated, you will eat less. This is because the signals that tell your brain your thirsty can often be confused with hunger.
4. They don’t take supplements
Unless you have a specific deficiency that is diagnosed by your GP or dietician, then there is actually no benefit of taking diet supplements. Instead, it can lead you to become lazy with your diet by relying on pills rather than just changing a few things your eating.
5. They don’t diet
A ‘diet’ is just a temporary thing that you do to lose weight. ‘Diets’ are mostly quite restrictive, involve you counting points/ calories and basically result in no real long-term change. Instead, just choose 1 small thing each week to change to what your regular intake of food is, for instance having 5 portions of veg a day.
6. They make their own lunch
Buying food when your hungry is always a bad idea. You are far more likely to pick something unhealthy, plus there maybe a limited choice.
7. They exercise daily
No, this doesn’t necessarily mean going to the gym. It just means they actively add exercise into their daily routine such as getting off the tube/bus a couple of stops early and walking home, going for a walk on their lunch break or using a pedometer and setting a daily target.
8. They use spray oil
ANY oil or fat is 100 calories and by slapping it all over your cooking, you are adding calories to your diet left, right and centre. Instead, buy a spray oil which is just 1 calorie/ spray.
9. They don’t have ‘cheat’ meals
‘Cheat meals’ can often be over 1500 calories and over time this adds up. Just remember 3500 calories = 1 pound of weight gain. Instead, have high calorie foods/ meals in moderation and be mindful about what you are eating and how many calories it is. For instance, have a curry and rice on a Friday night rather than curry, rice, chips, naan and a baji.
10. They eat three meals a day, everyday
Skipping meals causes your body to lay down fat at a faster rate and increases your chances of snacking on unhealthy foods.
© The Food Treatment Clinic LTD 2015. All Rights Reserved.