It’s that time of year when some of us have overindulged and piled on a few pounds after eating (and drinking!) copious amounts over the festive period. New year’s resolutions have been made and a common goal for all of us is to reduce the numbers on the scales. Here are a few tips on how to keep the kilos off and live a healthier lifestyle this year.
Drink plenty of water
By far the easiest piece of advice to follow! Research shows that hunger and thirst are triggered together so if you’re feeling hungry, it could mean that you just need a drink. Before eating, try drinking a hot glass of water which will help fill you up and suppress the appetite. Water can boost energy levels, aid digestion and helps maintains moisture in skin.
Be more active
Many of us take up gym memberships at the start of year - definitely a step in the right direction. Training 2-3 days a week is a good amount and ensure you’re well-rested after intense workouts. However, due to financial or time restraints, not all of us can sign up or go to the gym on a regular basis. The good news is that there are many other simple things you can incorporate into your daily lives to increase your physical activity and burn more calories. For example, go for a light jog in the park or walk or cycle to your destination if it’s a reasonable distance away. At work, try taking the stairs instead of the lift and if you’re spending long periods of time at a desk, stand up and do a few stretches every few hours to improve circulation and activate the muscles.
Make smart food choices
Opt for wholegrain or wholemeal versions of food such as brown bread, rice, pasta or cereals. These tend to have more fibre which helps you stay satiated for longer because fibre foods are bulkier and require more chewing - this results in food staying longer in the stomach, making you feel full. Make the transition to low-fat varieties of food such as skimmed milk, low-fat yogurt, cheese, dressings or sauces. Fat is not necessarily a bad thing; it provides fuel for cells, provides insulation and a reserve supply of energy and also protects essential organs. But at 9 calories per gram, fat can add to your daily calorie intake very quickly. Reducing your sugar consumption is also a good idea - try replacing sugar in tea or coffee with an artificial sweetener (sugar free) and drink freshly squeezed juices instead of packaged drinks which often have added sugars.
Change your cooking habits
Use spoons to measure oil when cooking as it’s very easy to use too much when pouring straight from the bottle. You should allow about one teaspoon of oil per person and try cooking with healthier kinds such as olive or rapeseed oil. Avoid frying foods as this adds even more fat - grilling, baking, roasting, steaming or poaching are all healthier methods. When buying meat, select leaner cuts and trim off any fat or skin. Quite often you’ll find that the lean cuts are cheaper too.Don’t forget to download the Kafoodle App for free on the App Store or Google Play. Our new nutrition search filters will help you find hundreds of healthy dishes that suit your dietary requirements.We hope our advice helps you along the way to a healthy 2016!
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