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| Weight |
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| 1.
Do... |
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Eat
more fruit and
vegetables. Fill
up on high-fibre
carbohydrates.
They're low fat,
but will help
you to feel fuller
for longer. Because
these foods are
processed by the
body at a slow,
steady pace, they
help to keep hunger
pangs at bay.
Good high-fibre
carbohydrate foods
include wholegrain
rice, pasta and
bread, oats, vegetables,
pulses (lentils
and beans) and
fruit. |
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Eat
some high-protein
foods
such as
meat and
poultry.
Grill
or roast
rather
than fry. |
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Eat
some fat,
but especially
the polyunsaturated
kind found
in seeds
and fish. |
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Drink
plenty of
water -
up to eight
glasses
a day. |
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Eat
regularly
- up to
five times
a day.
Don't
allow
more than
three
hours
to elapse
between
meals
or snacks.
Eating
little
and often
will help
to stave
off the
hunger
pangs
and keep
your blood
sugar
levels
even,
helping
you to
avoid
cravings. |
|
Eat
when you're
hungry.
If you
don't,
your body
thinks
it's being
starved
and starts
burning
vital
muscle
for energy
rather
than excess
fat. |
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Eat
slowly and
stop when
you're full.
You don't
have to
clear your
plate. |
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Eat
a little
of what
you fancy.
You can
eat chocolate
in moderation:
as long
as you
can control
the urge
to binge,
it won't
hamper
your weight
loss. |
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| 2.
Don't... |
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Eat
when you're not
hungry. Most of
us have got into
the habit of eating
for reasons other
than hunger, when
we're bored or
angry, say. Whenever
you feel hungry
ask yourself:
'Am I really hungry
or is it something
else?' If it's
a comfort you're
after, do something
else: have a bath,
phone a friend. |
Weigh yourself
every day as
you'll only
be measuring
changes in your
body water.
A weekly weigh
in, at the same
time of day,
will give you
a far more accurate
record of your
progress.
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