Weight Loss Diet Management Tips

Weight Loss Diet Management:

Weight loss occurs as a result of a decrease in total calories available vs calories required, this can be achieved in a variety of ways from increasing overall daily activity, i.e. Weight/Cardio training, and increased movement throughout the day, a decrease in calorie intake from food/drinks or a combination of both. All diets that work require a Calorie Deficit.

Reducing Calorie intake:

These are some tools and methods for decreasing calories, choose what is most sustainable and achievable for you.

• Drink a glass of water before each meal. – Decreases appetite, preps stomach for better digestion.

• Consume some form of protein with every meal. – Protein is more satiating, will lead to feeling full quicker.

• Eat more high fiber vegetables/salad with meals. – Increased fiber will help digestion and lead to feeling full

• Decrease Carbohydrate portion sizes or switch to whole grain varieties which contain more fiber.

• Eat slowly, this gives your body a chance to send chemical signals to the brain signalling you are full, the faster you eat, the more these signals are suppressed.

• Limit your eating to a certain time window, i.e. 8 hours: start when you wake up or when you choose, if you wake at 8 am, you have breakfast/lunch/dinner within
• said 8-hour window, not eating after 5 pm.

• Limit the number of meals per day to less than or equal to 3, sticking to breakfast/lunch/dinner or breakfast/dinner can be effective for reducing calories.

• Avoid eating in front of the TV, this generally creates a habit of disengaged eating and an unawareness of the amount consumed.

• If you’ve eaten just and feel hungry go for a walk if possible to allow your digestion a chance to process, if you’re still hungry after, have a satiating snack, ideally mixed vegetables or some other high fiber food.

• Leave 15-25% of food on your plate. This can then be used as lunch or a snack later or the following day.

• If applicable, switch to sugar-free varieties of fizzy drinks, or low-calorie alcohol drinks.

• Limit alcohol intake during the week. Alcohol and alcoholic drinks contain a large number of calories.

• Track your calories: this is one of the most time consuming at first, using an app like “MyFitnessPal” and weighing food as you go is the most accurate way to know how much you’re consuming daily, allowing you to make modifications easily.

Get at least 7-9 hours of sleep, fatigue and tiredness can lead to overconsumption of foods, especially those containing a high amount of sugar.