These Top Ten Tips are simpel habits that everyone can fit into their daily routines and doing all ten over the long-term will help you lose weight and keep it off.
- Keep to your meal routine. Try to eat at the same time each day, whether this is two or five times a day. Pick a pattern that fit your own personal routine and stick to it. If you are someone who needs snacks, try to snack at the same time each day.
- Go Reduced Fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use sparingly as some can still be high in fat. Change semi-skimmed milk and save 60 calories per day, which will amount approximately 420 calories per week (based on consumption of 300ml of milk per day)
- Walk off the weight. Try to walk 10 000 steps each day, the equivalent to 60-90 minutes moderate activity. You can use a pedometer to help count the steps and break up your walking throughout the day. An extra 5 000 steps a day (approximately 40 minutes walking at a brisk pace) will burn 1 240 calories over a week. While at work, take the stairs rather than the lift.
- Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yoghurts instead of chocolate or crisps. Choose yoghurts with less than 100 calories per pot. Have a banana instead of a snack sized chocolate bar and save 225 calories.
- Look at the labels. Be careful about the claims printed on food packaging. Check the fat and sugar content on food labels when shopping and preparing food. Remember to check the number of calories as well as the fat sugar content when buying treats and snacks, for example, low-fat biscuits often have the same number of calories as standard biscuits.
- Caution with portions. Don’t heap food onto your plate. Think twice before having second helpings. Fill your plate up with lots of vegetables, they’re low in calories and will help to satisfy your hunger.
- Up on your feet. Break up your sitting time at work. Stand up for at least ten minutes each hour. Standing up in the bus or the train can burn up to 70 calories an hour. At home, break-up your time in front of TV by doing some chores during the ad breaks.
- Think about your drinks. Choose water of sugar-free squashes. Unsweetened fruit juice is high in natural sugar so limit your intake to one glass per day (200ml/1/3 pint). Alcohol is also high in calories so try to limit the amount you drink. A pint of standard beer has two units of alcohol and 182 calories.
- Focus on your food. Don;t eat on the go or while watching TV. If it’s possible, try to eat at a table together with friends or family and catch up on the events of the day. Eating at a table will help you to focus on your food. Don’t eat while walking. Wait until you arrive at your destination and take time to concentrate on what you are eating.
- Don’t forget 5-A-DAY. Eat at least fve portions of fruits and vegetables each day (about 400g total). A medium sized apple or banana or three serving spoonfuls of peas = one portions. Try including fruit or vegetables with each meal throughout the day. It makes it much easier to reach your five-a day target.
source : Insider magazine, Glasgow City Council. 2008
