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Want to avoid those diet danger zones? Jane Michell, weight loss nutrition expert and founder of the Jane Plan diet service, offers her top tips for staying healthy…
1. Use a smaller plate
A recent study by Cornell University showed that simply reducing your plate from a 30cm size to 25cm can reduce calorie consumption by 22%. Using a smaller plate is less disheartening because the portions you are eating will appear much larger.
2. Drink first
You feel ravenous when you get home and immediately reach for food but sometimes our bodies confuse thirst with hunger. Having a glass of water first will avoid this happening.
3. Take it slow
It takes 20 mins for our brain to register when we are full – so if you eat too quickly, you’re likely to eat more than you need. If you eat slowly, you’ll allow your brain to catch up with the signals from your digestive system.
4. Eat before you shop
Hungry shoppers buy more calories! Go shopping after dinner and you’re more likely to stick to your shopping list.
5. Avoid unhealthy snacks
You keep a supply of your favourite high-calorie snacks in the cupboards thinking you’ll ‘just have the one’ with that cuppa – but most of the time you end up eating more, particularly after a stressful day. Avoid buying these snacks, so next time you have a craving you’ll reach for healthy alternatives instead.
6. Load up on veg
Increase your salad or veg portion to half a plate. Not only are veggies nutritious and delicious, but they’re low in calories and high in fibre so they will help keep you full for longer.
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