Going on a diet helps you to lose a lot of weight in the short-term, but as soon as you come off it, you end up putting it all back on again – now that’s a blow to your mental wellbeing! According to nutritional wellness expert Zoe Ruderman, ‘Losing pounds doesn’t have to be torture (we’re looking at you, cayenne-pepper cleanse).’ So how do you adopt a few simple behaviours and keep your weight down on a long-term basis? Adopt at least three of the following habits and you’ll be thinner and healthier in days.
1. Snack Smartly: Ruderman points out, ‘Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.’
2. Turn off Your TV: Ruderman details, ‘Dining while viewing can make you take in 40% more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.’
3. Get on The Scales Every Day: ‘If your regular weight increases several days in a row, it’s a red flag letting you know you need to cut back a little or beef up your workouts slightly,’ says Ruderman.
4. Sculpt Three Times a Week: ‘Doing five minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass,’ Ruderman asserts. ‘The more muscle you have, the higher your metabolism will be, so you’ll torch more calories as you go about your day.’
5. Reach For Your Mobile: Ruderman advises, ‘Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day’s going. Research shows that cravings only last about five minutes, so by the time you hang up, the urge to devour junk will have subsided.’
6. Eat a Big, Balanced Breakfast: Ruderman explains, ‘A [morning] meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.’
7. Watch the Booze: ‘One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite,’ Ruderman warns. ‘Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.’
8. Have Fruit Twice a Day: Ruderman notes, ‘Fruit has no fat and is mostly water, so it’ll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don’t freak about fruit’s carb count — we’re talking the good kind of carbohydrates that contain lots of healthy fibre.’
9. Sleep for Longer: Ruderman outlines, ‘Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you’re well-rested, you’re less prone to snacking out of fatigue or stress.’
10. Visualise it: ‘When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim’ Ruderman instructs. ‘The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you’ve achieved it before.’