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30 best ever diet tips

05-05-2025

2025

Weight Loss articles and diets

Everyone knows how to lose weight: move more and eat less. It should be easy but as the obesity epidemic proves it plainly isn't. Here, a range of experts share their top tips with Beverley Hadgraft. Good Health; issue 0813; p086 - 089; Images and Text Available

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caption86 gooddiet. DIET TIPS Everyone knows how to lose weight: move more and eat less. It should be easy but as the obesity epidemic proves,it plainly isn’t. Here, a range of experts share their top tips with Beverley Hadgraft best ever gm0813wei2p86 - 86 2013-06-14T13:57:32+10:00

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caption87 1 GET SOMEONE ELSE TO PLATE UP YOUR MEAL FOR YOU. That way you won’t be able to overfi ll your plate. Also, once everyone has taken their portion, put any leftovers into plastic containers in the fridge – don’t leave serving dishes on the table. KATE DI PRIMA, Accredited Practising Dietitian (APD) 2 GET ORGANISED. Go through your calendar and work out when you’re going to exercise. Also, identify your ‘red fl ag’ days when you might blow your diet or fi nd it tricky to exercise. Develop a strategy to out-manoeuvre them. MICHELLE BRIDGES, The Biggest Loser trainer 4 WHEN YOU GET A SNACK CRAVING TRY THE FOLLOWING: Clean your teeth. Rub or tap each fi ngertip and the side of the hand where you would do a karate chop and say: ‘I let the craving go – I don’t need it anymore’. Go outside and take some deep, slow belly breaths. Imagine writing the words: ‘relax’, ‘slim’ and ‘healthy’ in front of you in the air. Get an image in your mind of your ideal weight, shape and size and focus on it. 5 PUT DOWN YOUR UTENSILS OR SANDWICH BETWEEN BITES and focus on chewing and swallowing. MAGGIE WILDE, author of Unzip The Fat Suit Using Your Mind (Mind Design Centre, $29.95) 7 WASTE ENERGY! Learn to fi dget more! Pace around when you’re thinking. Move from foot to foot when you’re on the phone. Extreme fi dgeters burn up to 1200kJ more per day than couch potatoes. JOANNE TURNER, dietitian and exercise physiologist 8 GIVE TASTY NAMES TO FOODS YOU SHOULD EAT MORE OF AND UNAPPETISING NAMES TO THE FOODS YOU WANT TO AVOID. So a healthy meal could consist of Grandma’s Homemade Soup, Sizzling Salmon and Broccoli Bites. Foods to avoid could be Choke a cola, Pukeza (pizza) or Ore uh-ohs (Oreos). SALLY SYMONDS, director, Love Your Weight Loss program 9 ALWAYS LEAVE THE TABLE A LITTLE HUNGRY. Many cultures have rules that you stop eating before y

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caption88 13 DON’T GO OVERBOARD WITH HEALTHY FATS. Three serves of healthy fats a day – one teaspoon of olive oil, a quarter of an avocado or 20g nuts – is enough to support heart health without interfering with weight-loss goals. 14 NEVER EAT STRAIGHT OUT OF THE TUB OR BOX – you’ll eat more this way. Instead, serve out a portion that you’re happy with and leave the kitchen. SAMANTHA COWAN, APD 15 DON’T SKIMP ON SLEEP. A number of studies have shown a link between inadequate sleep and the risk of being overweight or obese. Being tired also makes it harder to get enthusiastic about exercising and eating well. DR KATE MARSH, Advanced APD 12 16 IF ALL YOUR GOOD INTENTIONS FALL BY THE WAYSIDE AT WEEKENDS, THEN TRY THE FOLLOWING: Pump up your physical activity levels. Plan activities with family and friends that aren’t connected to food – go for a bushwalk, cycle ride or try tenpin bowling. Make your weigh-in day Monday so you‘ll be less tempted to overindulge. Be the designated driver at parties so you don’t add kilojoules from alcohol. ANNETTE SYM, author and slimming mentor 17 CHANGE THE WAY YOU THINK OF THE WORD ‘DIET’. It means eating plan. Whatever you eat on a regular basis is your diet. If you have a healthy diet, you’ll be lean and well nourished. If you have an unhealthy diet, you’ll be overweight and feel terrible. Choose a healthy diet. CHARLES D’ANGELO author of Think and Grow Thin (Robert Kennedy Publishing, $32.99) 18TRY ‘CROWDING OUT’. Basically, you crowd out unhealthy foods with healthy replacements. It means you’re not giving anything up, you’re taking up something else instead. That way, it stops diets being all about denial. KRIS ABBEY, health coach at realfoodnut.com 19 TRY INTERMITTENT FASTING. You eat normally fi ve days a week and then consume just a quarter of your normal kilojoules on the other two (non

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caption89 21 WHEN YOU FEEL LIKE EATING, WAIT FOR 20 MINUTES. Distract yourself and have a list of activities that prevent you entering the kitchen – go for a run, phone a friend, read the newspaper. If after 20 minutes you’re not hungry any more, you’ll know your hunger was emotional. JACQUI LOUDER, psychologist WAYS Follow the example of successful dieters on the National Weight Control Registry, in the US. Those who lose weight and keep it off : Weigh themselves at least once a week. Eat breakfast. Limit themselves to less than 10 hours of television a week. Exercise for 60 minutes each day – the equivalent of 11,000 to 12,000 steps. That may sound like a lot but if you are doing it in 10- to 15-minute increments it’s very manageable. There is evidence to show that when sunlight hits our retina, the message is sent to the liver to start metabolising fats more eff ectively. PROFESSOR KATHERINE SAMARAS, head of diabetes and obesity clinical studies at the Garvan Institute Eating foods such as eggs, meats, Greek yoghurt or cottage cheese early in the day leads to increased satiety, fewer food cravings and reduced evening snacking on high-fat or high-sugar foods compared to when breakfast was skipped or a cereal breakfast was eaten. DR HEATHER LEIDY, US researcher 26 ONLY EAT THE BEST. If you’re at a party or buff et, select the one food that’s your absolute favourite, skip the other treats then fi ll up on lean proteins and vegies. KATE GUDORF, APD 22 CHECK YOUR FOOD LABELS AND AVOID THE ‘OSES’. It’s another way of saying sugar. Manufacturers sneak sugar into anything and everything in various guises – look out for sucrose, fructose, maltose, lactose, dextrose and maltodextrose. KRIS ABBEY, health coach at realfoodnut.com 23 KNOW YOUR KILOJOULES. Use an app such as My Fitness Pal and learn the kilojoule content of the foods yo