What is the number one New Year resolution? If you guessed ‘lose weight,’ you would be correct. But like all goals, getting there is often easier said than done. This Tip Thursday, we share some advice from Kirk Bolton, president of Jamaica Association of Professionals in Nutrition and Dietetics, to help you start or continue on your own weight management journey.
1. Drink a full glass of water 20 minutes before you eat your meal, which will help you to eat less.
2. Pick a smaller plate to eat from, which will assist in portion control.
3. Do at least 30 minutes of physical activity each day, which will help you to burn calories. Make the most of your workout by finding an activity you will enjoy and be able to fully commit to, whether it is running, dancing, spinning, yoga or simply walking.
4. Choose a variety of coloured foods – meaning, vegetables and fruits. This usually provides antioxidants that break down food and are usually high in fibre.
5. Do not eat in front of the television. This habit leads to overeating, since you may be paying more attention to what is on the TV screen rather than the plate.
6. Taste and slowly chew your foods; do not rush your meal. Allow your food to be properly digested.
7. Don’t drink your calories. Limit your intake of sugary beverages such as drinks, juices and sodas. Consumption of more than one 250ml soda per day is associated with increased waist circumference and overweight in adolescents, according to surveys.
8. Get adequate rest and sleep, a minimum of eight hours per night. According to WebMD, lack of sleep affects the secretion of cortisol, a hormone that regulates the appetite. Therefore, you will tend to feel hungry even if you are full, which leads to overeating. Loss of sleep also increases fat storage by interfering with the body’s ability to metabolise carbs, which leads to high levels of blood sugar.
9. Avoid skipping breakfast. You need to eat three full meals a day, and skipping meals causes your body to go in survival mode when you do eat. Thus, it will hold on to the fat instead of digesting it.
10. Reduce salt and sodium intake.
Be sure to consult a doctor before starting any exercise programme. You can also speak with a nutritionist to develop the right diet plan for your needs.