Kick-starting a healthy lifestyle that leads to weight loss is simple when you follow an action plan that’s simple and realistic! Here are five research-backed techniques that will help you lower your body weight and create sustainable healthy habits.
1. Keep smart food choices close by
If you're craving a snack, you'll likely go for what's convenient, regardless of your preference so keep a stash of healthy snacks like fruits or veggies nearby.
We recommend pairing fruits and veggies (high in fibre) and protein together for an extra filling combo. Mix and match your snacks using these ideas from our nutrition team!
Greek yoghurt
- Top with fresh strawberries (or any berries)
- Mix with paprika and dip with carrot sticks
- Stir in chopped banana and cinnamon
Chickpeas
- Blend with roasted capsicum to make a dip
- Mix with diced cucumber and cubed feta
- Roast with garlic powder and chilli powder
Nut butter
- Spread on apple slices
- Spead on celery sticks
- Mix with blueberries and oats
2. Drink plenty of water
Hydration is key to just about everything—from staying energised and alert to keep your digestive system moving.
Drinking water can help you eat less, especially if you drink one or more glasses before meals. A 2013 systematic review found that drinking more water helped people reach their weight loss goals in part because H2O fills you up, which may reduce overall food intake.
Plus, staying adequately hydrated sets you up for regular bathroom runs. Meaning? You could find yourself moving more throughout the day—a healthy practice regardless of your weight loss goal.
Keep your water intake interesting by experimenting with fruit-infused water. Experiment with combinations of fruit and herbs such as cucumber and mint, watermelon and basil and lemon and ginger.
3. Consider Zero or low alcohol wine
Most of us love an alcoholic beverage but a large glass of wine can have up to 5 Points. Instead of missing out, check out the low and zero alcohol wines and spirits ranges that are becoming more available.
4. Choose “whole” foods over processed foods
Processed foods—including many marketed as “healthy”—often contain added sugars, preservatives, unhealthy fats, and other ingredients that can contribute to weight gain by leaving you wanting to eat more.
Whole foods, by contrast, tend to contain less sodium and more fibre, nutrients, and satiating unsaturated fats that help promote weight loss by keeping you fuller on fewer calories, says Nicole Avena, Ph.D., Visiting Professor of Health Psychology at Princeton University, United States.
Think a fresh apple over dried apple and a bowl of rolled oats over and processed oat bar.
5. Eat more foods that are high in fibre
Dietary fibre is known to aid bowel movements and alleviate constipation, but it has also been found to help regulate blood sugar, boost heart health, potentially increase longevity, and lower cancer risk.
It also helps keep you fuller for longer which can help moderate your calorie intake.
Foods that are particularly rich in fibre include chia seeds, dark chocolate, almonds, oats, raspberries, pears, artichokes, lentils, green peas, kidney beans and chickpeas, brussels sprouts, broccoli, and red cabbage.