It's not always all about what we're eating, drinking or doing. It can also be about our day-to-day habits and routines. We can slip into less healthy habits and routines without really noticing.
Plan what you are going to do. People who plan ahead are more successful when making changes to their eating or physical activity. Take time to plan what you will do, and when and where you will do it.
Eat regular meals. Eating 3 regular meals and planning in healthy snacks will make you less likely to over eat or reach for foods that are higher in fat or sugar.
Regular meals help to:
- make sure that we eat a wide range of foods and get all the nutrients we need to stay healthy
- keep blood sugar levels steady
- stop us getting hungry - if we get hungry we tend to crave foods high in fat or sugar, and so can end up eating or drinking a large amount of calories in a short space of time
Reduce your plate size. Reduce your portion size by using a smaller plate. By doing this you will be more likely to stop eating once you are full. Try to think about fullness levels and stop when you feel satisfied but not overly full.
Write it down. People who keep a diary of the food they are eating and their activity are more successful in managing their weight. It helps to keep track of how well you are doing and where you can still improve.
Try to avoid distractions when eating. If we eat whilst watching the television for example, we tend not to notice fullness levels or appreciate the food we're eating.
Don't eat on the run. We should take time to eat our food - this is important for digestion, for helping us to taste and appreciate our food and for helping to ensure that our brains recognise when we feel full.
Clear away any food from sight as soon as you can after eating. People who leave food such as leftovers lying about in their kitchen, end-up eating almost twice as much compared to when they clear food away. Tip – only cook the amount you require or freeze leftovers for another day.
Have healthier options (vegetables, salads, fruits) more readily available and visible in your home. People tend to snack on foods that are 'to hand' or in eyesight - for example on the worktop or at the front of cupboards.
Eat a healthy snack before going food shopping. If you shop whilst hungry you are more likely to impulse buy higher calorie foods. Plan what you are going to have and make a list to bring to the shop with you.
Get support from friends and family:
- Go for a walk with family or friends instead of meeting for a coffee
- Share your progress with family and friends - ask them to help you keep on track
- Ask your family to share your goal with you
Use reminders to keep you on track:
- Write your goal down on a post-it note and stick it somewhere you'll keep seeing it
- Put your trainers or comfy walking shoes where you can see them, to remind you to go for a walk
- Ask a family member or friend to remind you to do your goal
Increase your activity. Aim to be physically active, for example by walking for at least 30 minutes every day. Build up gradually on what you can manage.
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