Ways to make sure you are not consuming extra calories would be the following;
1. Eating while you’re going things. If you eat while you are on the phone, on the computer or just watching TV, your normal (i’m full signals) feelings of knowing when you’re full are not recognized. This is an easy way of eating more calories than you should. A simple way of rectifying this is to go back to basics, eating by the kitchen table will focus yourself on the meal again, and you will not overeat, and your brain will recognise those all important “i’m full” signals.
2. Are you still in the low-fat culture. You may believe that foods are low in fat, so you can eat as much as you want of them. Portion control is still relevant to keep your calories sensible, and what about the extra calories in these so called low-fat meals. Remember what i always say about sugar, and that frosties are a “low-fat” food! Don’t just look at the saturated fat, check your sugar intake! No more than 40g of refined sugar a day please.
3. How big are your plates? I go in many different houses, and most of their plate sizes are different. If you serve your food on huge plates, your will most likely be overeating. Scale them down and buy some smaller plates. It will be tough for the first week but you will soon get used to your new portion size, which will be much healthier and help with fat-loss too!
4. Keep the excess christmas stuff out the way, or better still throw it out! We have all been there, it’s there in front of us so we pick on it all day long because “it’s there”! This continues into the new year because we are keeping our sugary taste buds satisfied for rich food. The sooner you throw it out in the rubbish and buy some good food in, the sooner you get back to normal and get back in shape (and feel better)!!
5. Use your taller glasses for orange/apple juice. I have a thick rounded glass in the house and believe it or not it’s a pint glass! It only looks like half a pint honestly! The taller glassed meanwhile can look good but contain less, plus remember to dillute those juices with water, which means you consume less sugar and calories.
Have a go at these and see if they help!
Keri
