Each time the year ends, we come back to one topic: resolutions. One of the top five resolutions on people’s list? You guessed it: losing weight and becoming healthier. Most of us obsess over weight loss and push ourselves towards extremes, cutting out treats and believing that healthy food is ‘bland and tasteless’. This results in yo-yo eating and fad diets, which affect your physical and mental wellbeing.
When it comes to changing your lifestyle by eating healthier, the key is small, manageable steps. Turn your big milestones into smaller, more attainable goals, while slowly eliminating unhealthy eating habits.
If you’re looking to shed weight in 2022, we’re here to help you get started AND stick to your goal. Our nutrition team at Kcal has come up with a few tips to bear in mind when making food choices. Whether you’re cooking, eating out or signing up to a meal plan, these key points will help you make sustainable lifestyle changes one small step at a time.
Drink water: Studies have shown that drinking water before meals will help curb your food intake and may even slightly increase the number of calories you burn every day. Aim to drink at least 2 litres of water each day to stay hydrated and improve your digestive and gut health.
Eat slowly: Each time you sit down to eat, your hormones determine everything from your appetite, food quantity and how full you get. Since it takes about 20 minutes for your brain to receive these messages, eating more slowly will help reduce the number of calories you consume at mealtimes, helping with weight loss and giving your brain time to process that your hunger has been satisfied.
Grocery shop with a list: There’s two things to bear in mind when you’re going grocery shopping: never go to the store without a list and ALWAYS eat before you shop. Shopping hungry and without a list will lead to you add low-nutrient foods to your cart and give way to impulse buying. Plan ahead and make a list of what you need beforehand. By doing this, you’ll stick to your list and stock up on healthier items to keep at home (and also save money by controlling your impulses).
EAT your fruit: Many fruit juices are made from concentrate and sugar, and even real fruit juices lack the fibre and chewing resistance provided by whole fruits. Fruit juices, therefore, are less nutrient dense and more likely to spike your blood sugar levels, leading you to consume too much in a single sitting. Eating whole fruits keeps you full for longer whilst keeping your blood sugar levels in check.
Sleep tight: Never underestimate the importance of a good night’s sleep. Sleep deprivation disrupts appetite regulation, leading to higher calorie intake and in turn, weight gain. Being sleep deprived also affects energy, concentration, productivity, metabolism and immune function, increasing your risk of disease. Try sleeping for at least 7 to 9 hours every night.
Get active: Nutrition and exercise go hand in hand. Remember the 80/20 principle? 80% nutrition plus 20% exercise equals to a healthier you. Not only does exercise help with weight loss, strengthens your bones and muscles in addition to boosting your mood and reducing feelings of stress.
Sign up to a meal plan: If you are unsure of how many calories your body needs in order to achieve your fitness goals, why not sign up to a meal plan? A meal plan can be pocket-friendly and help you stick to your goals with the right amount of food you need to get into the best shape of your life. If you’re looking for some guidance on eating right and want to live your best life, sign up to a Kcal meal plan today.
Written by Caroline Kolanjian | Nutritionist, Kcal
