Eating well and losing weight are on everyone’s minds when it comes to wellness, but how do you do it sensibly and without losing your mind? Here are five simple solutions that can help you to take care of your body and your overall wellbeing.
- Mind over Matter – Mindfulness teaches you to be more aware of your mind and body and to focus on the present moment, which can come in handy when you’re tucking into a meal. If you practise mindfulness when eating, you’ll be able to enjoy your food more, digest is more easily, and stop when you’ve had enough.
- Avoid Alcohol – The average wine drinker can consume around 2000 extra calories each month, as a 250ml glass of wine can contain as many calories as four cookies. Not only is drinking itself fattening, but you know that, once you’ve had a few, you’re going to be jonesing for the greasiest burger you can find. And will you get up for that morning run if you’re hung-over? No. Keep your drinking down to a minimum, and your waistline will follow.
- Tricky Treats – According to a Cornell University study, participants ate 70% more sugary treats when they were stored in a transparent container rather than an opaque one. It’s a case of ‘out of sight, out of mind’, so keep the biscuit tin well hidden or don’t have any temptations in the house at all! The next time you’re struck with a craving, you will have to make do with fruit or a cup of tea.
- Personal Preparation – Making your lunch at home can help you to control your calorie intake, as well as ensuring you get all the vitamins and minerals you need. According to Anne McTiernan, who conducted a Fred Hutchinson Cancer Research Centre study of the eating habits of 123 overweight women for one year, ‘eating in restaurants usually means less individual control over ingredients and cooking methods, as well as larger portion sizes.’
- Write your Weight – According to a 2012 study in the Journal of the Academy of Nutrition and Dietetics, women who kept a food journal lost six pounds more on average than if they were ignorant of their eating habits. Alternately, Ellie Kreiger, author of Small Changes, Big Results, advises that writing a letter to yourself detailing the reasons you want to make positive changes can ‘keep you on track when you’re tempted to stray.’
