Welcome to week 1 of The Slimming Clinic’s Little Black Dress Challenge. This week is all about focussing on your diet. Do you find yourself reaching for those not- so- healthy treats? Here are some tips to help you keep on track with eating healthily over the next 12 weeks (and hopefully into the New Year).Even if you are eating healthily, you can still put on weight if you’re eating too much. Portion Control is a key factor when it comes to weight loss. To help you with gain some control over your food portions you can follow some of these tips:
- Eat with smaller plates and bowls. The portion will be smaller but you will still feel satisfied with your meal because your brain has been tricked into thinking you are eating a bigger meal.
- Cover your plate with at least 2 portions of vegetables so it becomes fuller with healthy food, this leaves less room for higher-calorie foods.
- It takes about 20 minutes for your brain to register that you’re full, so eat slowly and take the time to enjoy your food.
- Are you guilty of eating in front of the television? If so, turn it off as eating in front of the TV can mean you can eat more without noticing or enjoying your food.
- Eat small, but regular portions. Don’t feel like you have to starve yourself during the day; eat small portions throughout the day to keep you feeling full and to help prevent you from over indulging in the evening.
When eating out, try to:
- Avoid appetizers like bread, nuts and olives
- Order meal options that describe themselves as ‘skinny’ or ‘low calorie’, which are just as tasty and are healthier.
- Share your dessert and go for a fruit based option if there are any.
- Instead of choosing a main course, choose a starter.
- Stop eating when you feel full, NOT when you have finished everything on your plate.
It is difficult to know what a ‘normal’ portion size is, so here are some guidelines to help you:
- A portion of lean meat should be about the size of an iPhone.
- The amount of butter you should be adding to your food should be the size of a thumb.
- Cheese portions should be the size of a small matchbox.
- The size of your potatoes should be the size of a computer mouse.
- The amount of dairy you should be consuming should equal to the amount of a 250ml teacup.
- Carbohydrates should be portioned into the size of a tennis ball.
The Slimming Clinic top tips:
- Make a meal plan and try to stick to it. This will help you avoid going to the shops on your lunch break and buying any cheeky crisps or chocolate bars, or getting a takeaway for dinner.
- Buddy up. Find someone else to do the challenge with- a little friendly competition never hurt anyone. This is also a great way to build a support system and encourage each other with your weight loss goals. Try cooking dinner for yourself and your buddy once or twice a week using the healthy and delicious recipes that can be found on the The Slimming Clinic blog.
- If you can’t help but crave snacks between meals, try munching on some nuts or fruit instead of junk food.
- Prepare your meals before hand. If you’re strapped for time during the week, prepare your meals on the weekend and freeze them so when you get home late after work, you can just defrost in the microwave and enjoy a healthy and delicious dinner.
- Drink more water. Switch any fizzy drinks with water and before eating, drink a glass of water. This will keep you feeling fuller, so you eat less at meal times.