Focus on the big picture
It's important to take a micro to macro view of eating. What this means is; what you eat at every meal is important but it shouldn't been seen in isolation. It then becomes what you eat each day, then week, then month and finally over a year. If you are constantly making healthier choices you will lose weight. Longer term your weight will stabilize, so the phrase "I'm on a diet' won't pass your lips again!
Wise up to double portions
'Our eyes are bigger than our bellies'. This is an old saying and it's true, super size portions are one of the key reasons 64% of Australians are overweight or obese.
If the size of a normal stomach is the size of an adult fist then look at what you are about to eat and see how much you are over eating. True, the stomach expands to accommodate what we ingest but in truth it doesn't need much more than fist size.
When you eat less for a period of time (around 4 weeks) not only do you lose weight but your stomach also shrinks. The good news is you won't feel as hungry so it will be easier to enjoy smaller portions without wanting more.
The most wholesome and healthy foods are natural foods so eat as nature intended and avoid choosing foods that are processed. These usually have little nutritional value and contain high amounts of preservatives, additives, fat, sugar and salt.
Beware low fat foods, they are not low calorie
Since the introduction of low fat foods we have all got fatter. People think they can eat more because it's low fat, but in truth is loaded full of sugar instead. So you are better off eating full fat food and just less of it!
What to eat on the days you aren't having Dietlicious?
Here are some great, healthy recommendations for when you are making your own meals or eating out:
Breakfast – the easiest meal of the day. Here's 5 simple options
- 1 poached egg on grain toast, plus grilled tomato (optional)
- ½ - 1 cup high fibre cereal with skim/low fat milk, top with fruit
- Fruit smoothie – 1 cup low fat milk with banana, strawberries, mango
- 2 pieces grain toast with avocado + tomato
- 2 egg omelette with grilled lean bacon
Lunch – if you are out and about
- sushi rolls with raw salmon or tuna
- take away salad, just avoid creamy dressings like Caesar
- soup and roll, finish with fruit
- small bowl Thai/Vietnamese noodles with clear stock/soup
- chicken, tuna, beef, sandwich with salad
Lunch - if you are at home
- home made salad with tuna, chicken or fetta cheese with lettuce, tomato, cucumber, carrot etc
- soup and roll. Gourmet Dinner Service has a range of petite size soups available
- healthy sandwich like ham and salad with hot mustard on grain bread
- 2 egg omelette with tomato and avocado salsa, served with salad
- 100gms smoked salmon on rye with big salad on side
Dinner - at home
- grilled 125g fresh fish with dollop of Gourmet Dinner Service pesto and salad with green beans, capsicum + walnuts and bread roll
- marinade 125-150g chicken in Indian spices or curry paste. Grill and serve with roast zucchini, red capsicum + sweet potato. Accompany with plain yoghurt and lemon wedge
- 125-150g grilled steak with sauteed mushrooms and wilted spinach w sweet potato mash
- marinade 125-150g lamb cutlets in garlic, rosemary, oil and lemon juice serve with pea puree, fresh corn and steamed broccoli
- 100gms prawn and snow pea stir fry, add as many vegetables as you like. Accompany with ½ cup rice, preferably brown
Dinner - out and about
- entrée; unadorned smoked salmon, oysters or raw fish
- mains; any grilled fish, beef or chicken with salad, no carbs
- desserts; if you must, share a fruit dessert
- share plates with friends, ordering one at a time. You'll eat less
- small handful of almonds/walnuts
- small handful of dried fruit
- piece of fruit
- go for a walk
- enjoy a reviving cup of herbal tea
- buy the best quality your can afford from a good supplier
- buy in season – better flavour and better for the hip pocket
- eat 2-3 pieces each day
- Drink at least 2 litres of water a day. H20 is the best way to stay hydrated
- Introduce yourself to the world of herbal teas which have many health benefits
- Fresh fruit smoothies are a great breakfast substitute for those on the run
- Avoid coffee or minimize your caffeine intake
- Minimise alcohol intake
- Kiss goodbye to soft drinks or other artificial drinks
Exercise is an essential part of your weight loss and wellbeing commitment. We recommend a minimum of 30 minutes exercise 5 days a week to help get your metabolism moving and make you feel great in your mind + body.