A growing number of weight-loss experts have realised traditional diets don’t work and are now warning against falling into the cycle of dieting, re-gaining the lost weight, then dieting once again.
Instead, there’s a move towards a more holistic approach – promoting life-long healthy habits rather than focusing on immediate weight loss. The theory is, if you can develop a healthy relationship with your body, food and exercise that doesn’t involve guilt and anxiety, you’ll be much more likely to enjoy and maintain a healthy weight for the long term.
In our quick-fix society we may yearn to lose five kilos for that wedding, holiday or special event. But despite the tempting claims made by many fad diets, this approach isn’t going to give you the lasting results you crave.
Furthermore, a ‘non-diet’ approach has long-term pay-offs for overall wellbeing, providing mastery over your health and a relaxed and positive attitude towards to food.
Successful weight loss is all about creating a healthy relationship with food and your body. So, what can you do to break the cycle of constant dieting? Try these 10 expert tips:
1. It’s okay to have an ‘imperfect’ meal or snack
You eat three meals a day, seven days a week. If one or two of these meals aren’t great, it’s no big deal!
2. Before you eat, ask yourself if you’re really hungry
There’s the grumbling, empty-tummy hunger and then there’s the ‘I don’t want to sit at my desk anymore’ hunger. If you’re not actually hungry, ask yourself why you want to eat. Is there something else you could do instead? Try stepping outside for some fresh air or making a phone call you’ve been meaning to make for a while.
3. Don’t deprive yourself in social settings
Many social situations are based around food and it’s fine if you want to be a part of this. Don’t beat yourself up about getting together over a meal. If you’re not very hungry, just adjust your portions so you order a starter instead of a main, or share a nibble with a friend instead of ordering one each.
4. Have what you really want so you’re satisfied
There’s no point in choosing to eat yoghurt or a piece of fruit if you really want some chocolate – you’ll feel cheated! Have the piece of chocolate (just not the whole block!) and make sure to savour every moment of it.
5. Eat slowly
Aim to take at least 20 minutes to eat your meal. This gives your stomach enough time to tell your brain it’s full. To help slow down mealtimes, put your knife and fork down in between mouthfuls while you chew, cut your food into smaller pieces and focus on really tasting your food.
6. Turn off the TV, computer or phone when you eat
If you eat with distractions, you won’t be able to eat mindfully. Focus fully on what you’re eating by sitting down at the table in the kitchen or dining room. That way, you’ll realise you’ve had your meal or snack, and won’t be left you wanting more when you don’t really need it.
7. Take note of the ‘sigh’ moment
There’s a moment when we’re eating when our stomach signals it is full. This often causes us to pause and take a big breath. Most of us miss this cue because there may still be food on the plate, which we’re focused on finishing. Start tuning into this signal, and put your knife and fork down when it happens.
8. Practise leaving the table satisfied, but not full
There’s a difference between not feeling hungry anymore and feeling stuffed to the brim. Practise listening to your stomach as you eat and try to finish on a ‘hunger scale’ of 7/10 – with 0/10 being starving and 10/10 being full-to-absolutely-bursting.
9. Pretend you’re a food critic!
For each mouthful of food you take, think about its flavour and texture, and consider how visually appealing your meal is on the plate. Appreciating food in this way will help you feel more satisfied.
10. Use smaller crockery and glassware
This makes a smaller portion look bigger (as it’s still a full plate), helping you to eat less at mealtimes. Replace large dinner plates with smaller-size plates, and swap 500ml glasses for 250ml.
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