Simple tweaks can make a big difference when it comes to weight loss. To see for yourself, start by committing to these six behaviours below.
1. Keep smart food choices close by
If you're craving a salty snack but have a piece of fruit nearby, you're more likely to choose the more convenient option, regardless of your initial preference. An article published in the journal Appetite highlights a study where researchers offered undergraduates both popcorn and apples. Participants ate whichever snack was nearest to them. Those who had fruit within arm's reach consumed roughly 2.5 times fewer calories than those who had popcorn readily available.
To incorporate this strategy into your daily routine, stock your desk with Point-friendly snacks or carry ZeroPoint fruits and veggies in your bag when you're on the go. By keeping healthier options easily accessible, you can make smarter food choices without much effort. For example, try keeping a bowl of fresh fruit on your kitchen benchtop, placing a container of cut-up veggies in the front of your fridge, or packing a small bag of nuts and dried fruits in your work bag.
2. Swap out cream and sugar
While you can still enjoy your favourite vanilla coffee with WeightWatchers®, you'll save Points by ordering an unsweetened beverage instead. Hate the taste of coffee unless it's light and sweet? Try to halve the amount of sugar you add and use skim milk instead of full cream. Or, go for unsweetened tea with lemon.
3. Make water your go-to drink
This essential calorie-free fluid can help you eat less naturally when you empty your glass once or twice before meals: In a systematic review of existing clinical studies published in the American Journal of Clinical Nutrition, researchers found that drinking more water helped people reach their weight loss goals. After all, H2O fills you up, which may reduce your overall food intake. What's more, drinking ample amounts of water 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.
4. Include yoghurt at breakfast
This portable, no-cook breakfast option delivers upwards of 20 grams of filling protein per serving. Additionally, 99% fat-free plain yoghurt is a ZeroPoint food. What's more, research suggests that dietary protein boosts satiety and may help the body burn more energy at rest. It also aids in preserving lean muscle mass during weight loss. Including yoghurt in your morning routine can help you stay fuller longer and support your weight management efforts.
5. Measure out condiments
Condiments, often high in fat and added sugar, can significantly contribute to your Points Budget in surprisingly small servings. Using a measuring spoon or cup to portion out condiments ensures you stay more mindful of your intake.
For example, a tablespoon of mayonnaise or salad dressing can add a substantial amount of calories and Points to your meal. By accurately measuring these add-ons, you can enjoy the flavour they bring without derailing your goals. This simple practice can help keep your portions in check and supports your overall weight management efforts. Additionally, consider opting for lower-Point or ZeroPoint alternatives such as mustard, salsa, or yoghurt-based dressings to further reduce your intake while still enjoying delicious flavours.
6. Choose alcohol or dessert
Starting dinner with a glass of wine and ending it with dessert can quickly consume a significant portion of your daily Points Budget before even considering your main course. Opting for either alcohol or dessert allows you to enjoy your meal without overindulging, leaving more room for nutritious, filling foods. By making this choice, you can manage your Points more effectively and maintain a balanced diet.