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Tips On Weight Loss Biography
Source:- (google.com.pk)

FOOD

1. Eating two eggs for brekkie instead of a bagel of equal kilojoule value may help you feel more satisfied and be more beneficial for managing your weight, states a report from the International Journal of Obesity.

2. Tempted to reach into the pantry? A brisk 15-minute walk helps to curb cravings, according to research conducted by the UK’s University of Exeter

3. To be truly low fat, the total fat content of a product has to be 3% or less.
- Emma Stirling, nutrition editor

4. Goals don’t have to be based on a weight – you can set healthy goals such as drinking more water and less soft drink, eating less chocolate and more fruit or walking further and more often.
- Dr Catherine Lombard, dietitian

5. Sort your Spaces. Think about all the places you regularly reach for or eat food. Remove foods that tend to be triggers or break down your resolve. Display the healthy choices front and centre. And hide treat foods in opaque containers in hard to reach areas.

6. Rather than restaurant-sized wine glasses, use small ones. Large wine glasses hold more than the recommended serve.
- Melanie McGrice, dietitian

7. While cooking, eat mints so you’re not tempted to constantly taste test.
- Emma Stirling, nutrition editor

8. Try to set aside time to eat away from your desk at work, even if it’s just for 15 minutes. If you eat at your desk, you could be more likely to skip healthy things like salads because they’re tricky to eat and stepping away is also a great break.
- Meredith Fuller, psychologist

9. If you’re a chocaholic – especially in the afternoon – replace your fix with portion controlled, individually wrapped treats on set days. The rest of the time, opt for healthy snacks like low GI pears, apples or low-fat yogurt.
- Emma Stirling, nutrition editor

10. Don’t skip breakfast. Eating a meal first thing means consuming 5% fewer kilojoules throughout the day, American researchers have found.

11. Remind yourself how much you’ll regret it if you give in to eating fatty junk food.
- Emma Gallagher, public servant, lost 24.2kg

12. Low sugar foods must be 5% or less total sugar content.
- Emma Stirling, nutrition editor

13. Don’t go to a restaurant starving – have a snack before.
- Susie Burrell, dietitian

14. When you go out to brunch, order any sauces & butter in a dish on the side.
- Janette Beaudoire, Weight Watchers product manager & nutritionist

15. Always eat slowly and chew everything well.
- Susie Burrell, dietitian

16. The Heart Foundation recommends 500mg of omega-3s daily, or 2–3 serves of oily fish per week, to help reduce harmful cholesterol levels.

17. Planning depends on how well organised you are. As soon as you’ve eaten a meal, plan the next one.
- Julie Gilbert, dietitian

18. On nutritional labels, look for words such as fruit juice concentrate, honey, golden syrup, sucrose, glucose, dextrose, palm sugar, maltose and corn syrup. Why? They’re all forms of sugar.

19. It’s easy to confuse other emotions – for example, boredom, anxiety or sadness – with hunger. So have a glass of water before eating and check what you’re really feeling first. If it’s not hunger, try to find another way of dealing with the emotion.
- Dr Catherine Lombard, dietitian

20. Don’t fall prey to kilojoules amnesia. Many people combine eating with another activity and that association can gradually become a habit.
- Meredith Fuller, psychologist

21. Low fat foods aren’t guaranteed to make you lose weight – you also have to look at the total number of kilojoules you consume over the course of a day.
- Emma Stirling, nutrition editor

22. Indulge in Indian, Thai or Chinese food only once or twice a month – some dishes are high in fat. Japanese, Greek or modern Australian are better choices when eating out.
- Susie Burrell, dietitian

23. In moments of temptation, ask yourself whether you’d prefer that piece of cake right now or to reach your Goal weight sooner.
- Lorraine Isola, Weight Watchers Leader

24. Look for lighter entrée choices when out to dinner, such as soup or salad. Studies have shown that at the end of the meal, you will have eaten up to 500 fewer kilojoules overall by simply adding a healthier starter.
- Susie Burrell, dietitian

25. Though it still contains fat and sugar, dark chocolate tends to have higher cocoa mass and, therefore, more antioxidants. Additionally, because dark chocolate has a more intense flavour, you should be able to get a ‘fix’ from eating a small amount.
- Jason Levett, dietitian

26. People who plan their weekly meals tend to be more successful at losing weight than those who don’t.
- Alex McClelland, dietitian

27. To prevent night-time overeating, sip peppermint tea, chew gum or buddy up with a friend for a walk and talk.
- Emma Stirling, nutrition editor

28. There are no bad foods, just foods I choose not to eat because I’d rather use the ProPoints values for something else.
- Catherine Jackson, registrar & 2009 HLA NZ Slimmer of the Year, lost 41kg

29. Share your dessert and the kilojoules. The first few mouthfuls are always the best anyway.
- Susie Burrell, dietitian

30. Beware of banquets. Dining with a group means you’re likely to eat 44% more kilojoules, according to a study from Pennsylvania State University.

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