Statistics show that people who successfully lose 10 kilos – and keep it off – don’t diet. Here’s how they do it.
Don’t cut out food groups.
Don’t eliminate carbs, dairy or other foods. Instead, try reducing portion size, eat more whole foods (which help you feel full for longer) and save refined or sugary foods for small treats.
Do cut hours spent watching television to 10 hours each week.
According to the Australian Bureau of Statistics, the average Australian spends four hours a day watching television. Cut daily viewing in half and you’re likely to find a difference in the kilojoules you burn, studies say.
Do step on a set of scales.
Weighing yourself weekly can help you catch any unwanted weight gain so you can then make changes as needed. For best results, just be sure to do your weigh-in at the same time of day each week.
Do eat a proper breakfast.
Those who eat a combo of protein, fibre and healthy fats are less likely to reach for sugary foods later in the day. So it’s worth taking the time to make a slice of whole grain toast with avocado and two poached eggs for a healthy start.
Do some exercise for about one hour every day.
That amount of exercise may sound difficult, but cutting down on TV should give you more time. Consider breaking it up into 20-minute sessions. For example, walk briskly three times a day.
© Prevention Australia
First published: 11 Nov 2019