Lose weight without eating less; sound too good to be true? Weight loss can be a tricky subject and an even trickier task, however, we’re here to help you find out the facts about healthy weight loss so you can do the right thing by your body.
When most people think about losing weight, thoughts fill their mind of grumbling tummies, boring salads and a whole list of “don’ts” – but what if we told you that you didn’t actually need to eat less in order to lose weight?
Whilst we do need to burn more energy than we consume in order to lose weight, you don’t need to starve yourself. Here are our tips for losing those extra kilos without eating less:
ONE: Eat to a Schedule
Tufts University in Massachusetts recently found that people skipped meals or ate at irregular hours lost significantly less weight than those who ate to a regular schedule. Breakfast truly is the meal of weight-loss champions as it switches your metabolism on – and your metabolism stays revved throughout the day with regular meals.
TWO: Eat Better, Not Less!
We’ve all heard it; in order to lose weight, you need to eat less and move more. Whilst that is true in terms of energy, it’s not true in terms of nutrition or portion size. We need to be looking at what we’re eating to ensure we’re putting the right fuel in our tanks!
By ensuring that your meals contain the right amount of protein and healthy fats, you’ll be left feeling satisfied for much longer than you would if you were to eat a processed meal.
For breakfast: Try pairing Kuranda Wholefoods Muesli with greek yogurt or cottage cheese rather than milk to keep you fuller for longer or try making a healthy frittata to grab and go if you’re in a rush!
For lunch: Make sure you include some kind of lean protein. Chicken breast in your salad or sandwich, a Greek yogurt on the side or a Kuranda Wholefoods Nut Bar will do the trick!
For dinner: Instead of focusing on carbs or rice, focus on the protein. The easiest way to design your dinners is to think of your plate like a pie chart. You want to fill ½ of your plate with vegetables (the only vegetables to limit are starchy ones like potatoes), ¼ with whole grains (quinoa and brown rice are great filling choices) and ¼ with lean meat or protein.
For snacks and dessert: If you’re still feeling a little bit peckish, don’t worry! Eating smaller more frequent meals is a great weight loss strategy as it means your metabolism stays revved and you don’t end up overeating when your next mealtime rolls around. Try healthy snack options like greek yogurt or one of our Kuranda Wholefoods Energy Bars which contain protein and healthy fats to keep you satisfied. Our Kuranda Wholefoods Choc Bites are always a delicious guilt free dessert option too!
If you focus on eating the right kind of foods, you’ll find weight loss comes much easier as it’s going to be a lot harder for you to consume more than you need. It’s a lot harder to eat 500 calories of vegetables than it is to eat 500 calories in a single burger or takeaway meal!
THREE: Ditch the Distractions
When it comes time to eat, focus on what you’re eating! Have you ever had a conversation with someone whilst scrolling through Instagram or watching your favourite TV show and had no idea what the person said once they had finished? The same thing happens with mealtimes. If you’re eating mindlessly you’re not only more likely to eat more than you need to (as you’re not focused on stopping when you feel full), you’re also more likely to feel less satisfied with your meal.
A study published in the American Journal of Clinical Nutrition found that people who switch off the TV and put down their smart phones to play closer attention to what they were eating (the taste, texture and smell as well as chewing more slowly) tend to eat less and feel more satisfied.
FOUR: Watch your liquid kilojoules
For many of us, we don’t realise just how many kilojoules we’re consuming in drinks alone. Soft drinks, coffees and energy drinks aren’t things we think of as filling, however, they can contain just as much (if not more!) kilojoules than a chocolate bar or burger!
Alcohol is also a contributor to weight gain thanks to the calories, carbs, sugar and yeast many drinks contain. Whilst many consumers only have the occasional drinks, it’s still important that you think about what you’re consuming when enjoying a drink with friends.
Water is always your best option, however, if you feel like you need something more why not try adding a slice of lemon or lime for flavour – or opting for soda water or mineral water with lemon or lime juice to satisfy your desire for fizz!
FIVE: Get moving!
The more you move, the more energy your body burns! Find an activity that suits you and your lifestyle. It could be running, walking the dog, taking a yoga class or shaking it at a Zumba class. With so many different gym classes, group fitness activities and fitness styles out there, you’re bound to find something you’ll love! Here’s our Easy Ways to Get Moving More.
These are just a few tips from us, however, everyone is different! For many of us, weight loss is a matter of trial and error as we find what works best for our bodies. Instead of focusing on a specific diet or following the rules from a celebrity trainer in your favourite magazine, focus on making healthy choices that you can stick with for life. A healthy body is a happy body and that’s what we like to focus on at Kuranda Wholefoods.