Plate watch: 10 simple tips to shed excess weight


We all know how dreadful it can get to drag ourselves out of bed, get dressed and go for a jog. Or to crawl to the gym after work. But losing weight does not have to bring us (a lot of) misery. With some changes to our eating habits, we are already off to a good start.

Here are some tips that can help you shed that excess weight:

  1. Do not starve. Hunger makes you eat more than you need. Have low-calorie snacks in between meals. Keep a bowl of crunchy celery sticks, baby carrots and sweet cherry tomatoes within reach.
  2. When you feel full, stop eating. You do not have to finish everything on your plate. So, to avoid wastage, do not pile your plate high with food. Eventually, you will find yourself satisfied with smaller portions.
  3. If you feel the urge to go for a huge meal, bulk up on the greens. Keep the portions of carbohydrates and proteins small, and pile the vegetables high.
  4. Start your day with a bowl of cereal, and choose them carefully. Go for those with high-fibre content and low sugar, fat and sodium. Avoid those with artificial flavourings or colourings. Eaten with milk, cereals are also a high-calcium meal.
  5. Eat more home-prepared meals. When you eat out, you cannot control what and how much goes onto your plate.
  6. Drink lots of water. Not only will it keep you feeling full, it also helps to flush out toxins from your body.
  7. Avoid processed sugar. Once you are used to leaving the sugar out of your tea and coffee, your sugar cravings will drop. Always opt for ‘less sugar’ or ‘sugar-free’.
  8. Take your time. Your brain lags your stomach by 15 to 20 minutes. If you eat too fast, you would have consumed more than you need by the time your brain catches up and signals your body that you are full.
  9. Make your meals smaller towards the end of the day. Have a good breakfast, a solid lunch and French-fine-dining-portion dinner.
  10. Spice it up. The capsaicin in chilli helps to reduce appetite.
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