Main > Health > Weight management
Choose the small portion. It could be your plate, your spoon, the scoop of food, the size of takeaway container. Put leftovers away so you don't go back for seconds.
kellyjones00 (593)
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Main > Health > Weight management
Exercise at least an hour a day.
kellyjones00 (593)
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Main > Health > Weight management
Stay fuller for longer by:
- Eating soups. Plain water empties from the stomach quickly, but water blended with food (i.e., soups) empties more slowly.
- Having mini-meals combining protein, carbohydrates, and vegetables every 2-3 hours. For example:
— egg white omelette with steamed sweet potato and broccoli
— tinned tuna and salad on toast
— protein shake with skim milk and spinach
— stewed beans, rice and pumpkin
— pan-fried tofu (using spray oil) with stirfried greens and boiled millet
— rolled oats with skim milk and berries
- Protein increases satiety, but keep meat choices lean.
- Choose low-GI, less processed, less sugary foods. Stay away from chocolate, lollies, biscuits, cakes and "breakfast bars", as they create sugar cravings for many hours afterwards.
kellyjones00 (593)
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Main > Health > Weight management
People who eat foods high in calcium excrete more fat. Choose low-fat dairy, like skim milk and skim milk yoghurt.
kellyjones00 (593)
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Main > Health > Weight management
Diets rarely work, so exercise more to burn off the excess pounds.
[guest]
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Main > Health > Weight management
Use an electronic fat scale. The Body Mass Index or ordinary bathroom scales don't measure fat. Up to 18% is healthy.
[guest]
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Main > Health > Weight management
Body Mass Index charts are inaccurate if they are unisex. Generally speaking, men have a higher proportion of muscle mass than women, and women a higher proportion of fat mass than men. Men's body mass is significantly less fatty than women's. Athletes and body-builders are closer to the male chart than female.
kellyjones00 (593)
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Main > Health > Weight management
Be reminded of how much you've eaten. If eating at a buffet, social meal, barbecue, or "all you can eat" restaurant, deliberately choose foods that mark how much you've eaten or drunk, like meat with bones, fruit with rinds and seeds, a small bottle for your own use. Don't let your plate, scraps and bottle be removed until the end of the meal.
kellyjones00 (593)
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Main > Health > Weight management
Focus on eating when you're eating. Use cutlery. If you're watching a movie, and are hungry, stop the movie and prepare a proper, balanced meal that takes at least fifteen minutes to prepare. This will help prevent mindless snacking.
kellyjones00 (593)
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Main > Health > Weight management
What is a treat? Is it really a treat if it helps create arteriosclerosis?
kellyjones00 (593)
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Main > Health > Weight management > Food swaps
Instead of lollies and chips, some healthy snack options include:
- fresh fruit
- plain low-fat yoghurt with fresh fruit and seeds
- low-salt crackers and a bean dip
- baked beans or sardines on toast
- vegetable soup with beans
- lean meat, e.g. turkey, tuna, chicken without skin
- low-fat milk-shake with a teaspoon of honey and cinnamon
Instead of salty, oily takeaways, some healthy takeaway options include:
- multigrain sandwich with lean meat and salad
- toastie with tomato, cheese and lean meat
- low-fat milk-shake with berries
- sushi
- flat bread wraps with salad and lean meat or cheese
- garden salad with cheese
- fruit salad and yoghurt
- baked stuffed potato with low-fat filling
- steamed rice and vegetables with tofu
kellyjones00 (593)
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Main > Health > Weight management > Food aids
Apple cider vinegar: A couple of teaspoons in a cup of hot water before a meal can block the digestion of carbohydrates in the stomach, levelling out blood sugar.
kellyjones00 (593)
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Main > Health > Weight management > Food aids
If you don't like ice-cream, steak and chips, then switch to a gluten-free diet, because:
1. Foods labelled "gluten-free" are 2-3 times more expensive.
2. Legumes and beans, rice, quinoa, vegetables, and meat require cooking (avoids impulsive snacking).
3. Most cafes, restaurants and cafes will only have a couple of gluten-free choices.
kellyjones00 (593)
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