- Plan Ahead
Don’t load up your kitchen or your lunch box with lots of tempting, high-calorie snacks. Keep fresh fruit, vegetables, rice cakes or corn thins, and a little nut butter on hand for nutritious snacking.
- Don’t Skip Breakfast
Start your mornings with a healthy breakfast including a good balance of protein, carbs, fats and fiber. Don’t ruin your breakfast with high-fat and high-calorie foods. If you start your day off with a healthy meal, you are more likely to keep on eating healthy throughout the day!
- Eat More Often
Instead of having two to three large meals a day, split your meals into about 5 -6 smaller meals that you can have throughout the day. This way you keep your metabolism going at a much faster rate. Eating more often also helps to maintain steady blood glucose levels which helps give us steady energy levels throughout the day. No ups and downs!
- Keep Your Meals Colourful.
To ensure you are getting a good variety of food and therefor a good variety of vitamins and minerals, make sure that your meals always look colourful! As a rule of thumb – add something green (broccoli, green beans, lettuce, green peppers, cabbage, marrows, etc.), something red (tomatoes, red peppers, apples, etc.) and something yellow/orange (carrots, corn, yellow peppers, Patti-pans, etc.).
- Eat More Fruits And Vegetables
They’re low in calories, and high in nutrients and fiber. Fiber is key — it will keep you feeling full longer. Nibble on fresh fruits and veggies to tide you over until your next meal. Always keep an apple in your bag for those moments when you don’t have access to food – this will prevent you from popping into a shop and buying unhealthy snacks.
- Be Careful When You Eat Out
Most restaurants serve very large portions. If you order a large meal, take half of it home for lunch the next day (unless it’s your cheat meal, then give your take-away to someone less fortunate). When you order make sure it’s close to something you would have at home – so a salad (no dressing) or chicken on rye, etc.
- Be Careful At Shopping Centers
Eat a healthy lunch before you go shopping. If you go while you’re hungry, there’s a better chance you’ll give in to the temptation of junk/ fast foods. This also stands for when you go grocery shopping. If you go hungry you are more likely to add unhealthy items to your shopping cart!
- Get Active Daily
Not only will you burn calories, the exercise will improve your mood and might distract you from your cravings. Keep your exercise routine time the same and you’ll find it easier to stick to (first thing in the morning or straight after the office)
- Treat Yourself – Just A Little
You need to treat yourself once a week with whatever you enjoy! Just be careful with portion size, though, you don’t want to take in too many extra calories. And keep the cheat to ONE meal not a whole day. All your hard work during the week isn’t worth ruining over a few unhealthy binges!
- It’s Okay If You Slip Up Now And Then
Don’t beat yourself up if you have an occasional weekend food binge. It happens to all of us at one time or another. Just be sure to pick up where you left off as soon as you can!