Maintaining our weight and staying in check with our healthy diet can be a difficult task to keep up with. There are always temptations for us to snack on and drink which can lead us astray, however I believe the biggest aspect of maintaining your weight is controlling what you eat. Weight management and not going off track is a key goal for many people I speak to on a regular basis which can be tough both physically and mentally. So here are some tips I have thought of which will help you and make sure you stay on track...
Keep A Record
Whilst reading this how many of you can remember exactly what you ate yesterday? Can you remember the sneaky chocolate you were given and decided to eat? What about the sauce you put on your food or the fizzy drink you had a sip of? Sounds a bit much, am I being too picky and sounding like I don't have a life?? Possibly, but what I am trying to point out is that if on one day you have a few little snacks but can't recall it, what about the other days, they all ADD up!! I propose you keep a log so you know exactly what you are eating and how much as it is very easy to forget.
Fill Your Plate With Vegetables
Protein, carbohydrates and fats should ideally be consumed in every meal you have and another way of preventing you from overeating is by filling your plate with vegetables. You don't need me to tell you the benefits of eating vegetables with your meals as they are packed full of nutritional value. However, vegetables in most cases contain virtually no calories and eating/snacking on them can actually cause a calorie deficit and the body uses more calories to burn them off. There are lots of vegetables out there, start experimenting with different ones and enjoy them :)
Take Your Time
A great tip which will certainly help prevent you from over eating is taking your time when you eat your food. There is no first place prize for scoffing down your food and the longer it takes you to finish your meal the more likely you are to feel full. When you eat slowly you are letting the body release certain hormones like cholecystokinin CCK which will tell you, you are full. Eating too fast will mean your body can't release these hormones and you run the risk of eating too much. Slow down to avoid overeating.
Don't Taste Your Food When You Cook
How many of you do this when you are cooking your food? Come on now, admit it, is this you? Well if it is, it is time to stop and it is best to wait until your food is cooked, served and ready to be eaten off your plate.
Drinking water with your meals with help the food digest quicker. Water is responsible for many functions within the body and it can help take the nutrients once they have been digested to their relevant places. Unlike soda's and alcohol, water doesn't need to be broken down and therefore it acts as a transporter for your food. A glass of water with your meal will do the trick and keep you hydrated, it's a win, win :)
Use Small Plates
Finally, by using a smaller plate and keeping your portions the same size you will trick your mind into thinking you are eating more. If you use medium or large sized plates how many times do you think you haven't got enough food? You do have enough, it is just psychologically you think otherwise. So go for the small plate and stick to the same portion you would usually have, don't forget those vegetables ;)
I hope you find this guide useful as it will help you to lose weight and maintain what you want to keep :)