Weight Loss Tips

Check out our weight loss tips to help you lose weight and keep it off over the long-term

1. Limit processed foods
   

2. Limit foods with additives, preservatives, artificial colourings and flavours
   

3. Eat mainly nutrient-dense foods – See the list nutrient-dense foods here.  As a guide more from food groups on right, less from those on the left:
4. Don’t drink your calories. Save them for food so you don’t feel hungry
   

5. Choose full-fat foods over low-fat foods – This may seem contrary to your weight loss goals. However, research indicates that low-fat foods may actually promote weight gain due to the additional processes and additives in these foods. Read about it here
6. Eat more plant-based foods
   

7. Switch out soft drinks (including zero calorie soft drinks) with water or low-caffeine herbal tea
   

8. Eat small portions. – Leave the table a little hungry (about 75% full). It can take up to 20 minutes to feel full. So if you want to lose weight, reduce your portion size and even leave some on your plate.
9. Eat slowly and chew your food well
   

10. Stop eating at least 3 hours before bed.
    

11. Intermittent fasting – Try to aim for 3-4 days a week when you stop eating around 4-5pm and have a late breakfast around 10-11am the following morning
12. Increase energy expended decrease energy intake
    

    Energy expended should be greater than the energy consumed by 2000-4000 Kjoules per day if trying to lose weight

13. Healthy, sustainable weight loss is 0.5kg per week
    

14. Eat fibre – Fibre slows down the stomach emptying and helps to feel full, not to mention being very healthy. High fibre foods include
    
    

    vegetables such as broccoli, artichokes, brussel sprouts, fruits such as kiwifruit, berries and unripe bananas, psyllium husk, slippery elm, ground flaxseed meal, legumes

15. Eat nutrient-dense protein – Healthline states: studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1 (1, 2, 3, 4, 5). For example: eggs, kefir, oats, Greek yoghurt (full fat), fish, prawns
16. Limit sweets and alcoholic beverages – Not only do they contain lots of Kjoules. Also, the liver recognises alcohol as a toxin and focuses on it.  Which means it is working on the alcohol and simply stores the fat since its too busy processing the alcohol
17. Resistant Starch – Reduce calories and increase fibre by turning starches into resistant starches.  Rice, potatoes and pasta can be cooked, cooled then reheated to increase resistant starches and reduce calories.
18. Be prepared for a detox – Additives, preservatives and chemicals are stored in fat cells so when you lose fat, you can go into detox.  Drink plenty of water and assist the detox by eating lots of cruciferous vegetables.
19. Drink water when hungry – Often people confuse hunger with thirst.
20. Move more – Increase your movement in any way. e.g. park the car a few blocks away, take the train, do a gym class 3 days a week, take the stairs. Get a fitness device and you will be surprised how you can increase your steps with little effort.
21. Take the leftovers – If you go out for dinner, don’t be shy, take the leftovers
22. Walk after a big meal
    

23. Portion Control – Your stomach is the size of your two palms together.  Therefore you don’t need to eat more than this