Episode 66 – No B.S. Tips For Weight Loss
Episode 66 – No B.S. Tips For Weight Loss
Drastic measures like crash dieting and skipping meals are rubbish approaches to weight loss.
The following are effective and healthy approaches toward weight loss. Let’s get into it!
Eat your fruits and vegetables
Fruit and vegetables are essential for the body. They help rebalance your diet by displacing high calorie, low nutrient foods with an essential source of vitamins, minerals, and fibers.
The recommended minimum daily intake is five or more standard serves of vegetables and two standard serves of whole fruits. Try to replace some of the unhealthy or calorie-heavy food you eat with vegetables. Instead of pairing your chicken with rice, try a garden salad. Swap your cake dessert with some fruit. These might take some getting used to, but the short and long term benefits will be tremendous for your weight loss.
Cut out soft drinks and energy dense juices
Soft drinks are a given whereas fruit drink can be a little harder to spot! Fruit drink is also high in sugar and quite energy dense. If you must, drink freshly squeezed juices straight from the fruit. Otherwise, the best choice is water.
Monitor your portion sizes
Understand the difference between portions and serving sizes. The former is any amount of food prepared for you, while the latter is based on a recommended nutritional plan for the day and usually comes with scientific rationale.
Important portions to note:
- The portion served at restaurants or even at home may be too much for what your body needs
- Don’t go for large or jumbo-sized meals
- Go for entrée-sized meals that won’t tempt you to eat more than you should.
Read on for 4 more No B.S. weight loss tips.
Choose healthy snacks
It’s important to watch what type of foods you snack on.
Choose healthier snacks – such as fruits, nuts, dairy, and yogurt – instead of high-calorie, unhealthy ones like, chips, cookies and candies. It’s also a good idea to drink more water to feel fuller for longer.
Estimate your calorie intake
Calorie counting can be an effective practice in your weight loss journey making it easier to plan out your meals. Simply work out your energy requirements for your average day and start reading nutrition information panels on food packages to help you determine your energy budget for the day. Stuck? Ask a Dietitian.
Eat small meals throughout the day
Have smaller, frequent, meals throughout the day to sustain your energy. You don’t have to fill yourself up with these meals, simply aim to keep yourself from feeling hungry. Good smaller meal options include, fruits, salad, or even a bag of mixed nuts or trail mix. Avoid having only one or two heavy meals per day.
Add more physical activity into your life
Small regular exertions of effort throughout the day can help you lose the weight you want. Simply, use the stairs over the elevator or escalator, do more chores at home, and spend more time with your children. At work, you could move around more often, or you might want to get involved in the company team sports when the opportunity arises. Small activities like these will accumulate and make a big difference to your weight loss journey.
You don’t have to make huge changes to lose weight. Simply eat more fruits and vegetables, cut out the soft drinks and energy dense juices, monitor your portion sizes, choose healthy snacks, estimate your calorie intake, eat small, regular meals and add in more physical activity. You’ll not only achieve a fitter, healthier you but also build life long sustainable habits.
- Burke, L. Deakin, V (2005) Clinical Sports Nutrition (2nd Ed.) McGraw-Hill
- Chek, P. (2009) How to Eat, Move and Be Healthy!
- Chopra, D. (1995) Boundless Energy: The complete Mind/Body Program for Overcoming Chronic Fatigue. Three Rivers Press
- Duhigg, C. (2012) The Power of Habit: Why we do what we do in life and business. Random House
- Kausman, R. (2004). If not dieting, then what? Allen & Unwin
- Levitin, D. (2014) The Organized Mind: Thinking Straight in the Age of Information Overload. Plume Printing
- Mahan, L. Escott-Stump, S. (2004) Krause’s Food, Nutrition & Diet Therapy (11th Ed.) Saunders
Chris Everingham lives and breathes health & fitness.
Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.