Don’t skip meals – As busy individuals, going without a meal can slow metabolism, affect hormones and insulin levels, and contribute to unhealthy food choices when you do finally sit down to eat. Eat smaller portions – Portion management is an easy way to push down your weight (and reduce the strain on your pocket). Eat more fibre – Eat at least 30 grams of fibre a day (from food, not supplements) to enjoy weight loss.
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These small changes can go a long way to reduce calories and help to keep the extra weight off. Skipping meals can also induce cravings, which may result in unhealthy snacking throughout the day. The recommended daily calorie intake is between 1,200 and 1,500 calories a day if you want to drop pounds in a healthy and sustainable way. A recent study by the University of Massachusetts showed that those who did this for a year lost almost as much weight as those who followed a complicated diet plan with 13 components. The key is to keep a consistent schedule, whether that’s three meals a day and a couple of snacks, or five mini meals.
Skipping dessert or controlling portion sizes are one of the easiest and most effective ways to reduce calorie intake. This is because foods high in fibre make you feel full, and can help you reduce your portion intake and thus, your calorie intake. While this doesn’t burn a lot, it can help you to maintain your weight, especially if you lead a largely sedentary life.
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