Developing healthy eating habits is simpler and less restrictive than you might imagine. Habits can be established quite quickly, and can help you stick to your diet more easily.
Not sure where to begin? Here’s 5 healthy eating tips to get you started:
Learning to truly engage your senses when eating will slow down your eating and bring a healthy awareness to your food choices. You can go beyond flavour too: the sound, aroma, temperature and touch of food all add to our enjoyment. Treat your tastebuds to an array of flavours and textures. This Quick Chicken and Veg Bake is ideal.
According to experts, keeping a log of what you’re eating will help you lose more weight. Do it every day - one study showed people who kept a diary six days a week lost twice as much weight as those who just recorded one day a week.
How does it work? By increasing awareness of what, when, how and why you eat, which will reduce mindless munching. Plus, the very thought of having to record every bite you eat might be enough to make you reconsider!
Many of us use food as an emotional outlet to make us feel better. If you allocate some time, say 15 minutes, during the day to deal with your worries you may find you don’t turn to snacking. First write down your stresses so they’re not buzzing around your head, then either take some action or, try some mindfulness, meditation or focused exercise to manage the feelings.
Doing something to distract your brain from food is a challenge, especially if you’ve had a tough day. But according to some research, 30 seconds of distraction can be enough to make the difference. Something physical is good – a walk outside, a few press ups, do the washing up or listen to some music.
Little changes add up. So reduce your portion sizes, eat off small blue plates (which is meant to curb your appetite), swap your morning cereal for eggs, turn off TV while you eat and listen to the radio instead, eat only in designated areas, and go for a short walk after each meal.
I did try keeping a food diary once and found it stopped me snacking so much, because I realised it was a hassle to enter all the little bits of extra information into my diary, ,So I would recommend it as a way to eat less!
'mindless munching' - very funny but very true, that is exactly the way to a nasty surprise on the scales.
I would say that 30 seconds of distraction works. My top tip is to clean your teeth - this not only distracts you but puts you off eating anything else.
blue plates? I knew about small plates (to make portions look bigger) but didn't know blue curbed appetite. No doubt some crockery designer will have something to say on that!