By Alison Warburton
- Eat slowly and stop before you are too full. Eat until you are satisfied rather than eating until you are full. Try to chew each mouthful 20 times.
- Drink calorie free fluids before eating e.g. water or diet cordial
- Weekly weigh in, same time, same place can assist keep track of your goals.
- Ensure you have adequate sleep. At least 7-8 hours per day. Lack of sleep can effect cell metabolism.
- Eat low fat dairy foods daily. Calcium has been shown to increase fat breakdown in fat cells, magnesium and phosphorous enhances calcium’s effects. All these nutrients are found naturally in dairy foods, milk, yogurt and low fat cheese.
- Use an entrée size plate for your main meals to decrease portion size.
- Check your grocery receipt for food items that were purchased which will not help you lose weight. Circle these and set a goal to avoid repurchasing these on the next shopping trip.
- Avoid gravy and cream sauces as to flavour meat, chicken or fish. Instead select fresh herbs, freshly chopped salsa (tomato, onion or mango) or worcestershire sauce,
BJC Health offers dietitian expertise at both our Parramatta and Chatswood locations. Email us or give us a call on +61 2 9413 2979 (Chatswood BJC Health) or +61 2 9890 7633 (Parramatta BJC Health).
