12 easy changes to Lose Weight

12 easy changes to Lose Weight that you can make to your diet and eating habits to make them more healthy.

Sometimes it seems as if eating healthily is really hard but here are some easy changes you can make.

 1) Breakfast

 One of the easiest and most effective changes to make is to add protein and fruit or veg to your breakfast. This will make you feel fuller for longer and help resist the temptation to snack mid morning.  If you grab a croissant or cereal for breakfast you will feel hungry mid morning and want to snack. This is because most cereals and breads contain sugar or carbohydrates that release sugar and after this initial sugar rush the brain responds by sending hunger signals to the stomach.   Try to add protein to your breakfast such as scrambled eggs with a chopped tomato or some wilted spinach. Porridge is a great choice as the sugar releases slowly add a banana and some natural yoghurt .If you running late and don’t have time grab an apple or other fruit is a good choice maybe with a spoonful of peanut butter.

 2) Use a calorie counting app

 If you want to lose weight you need to be aware of how much food and drink you are consuming each week. Down load an app to keep a daily record of everything that you eat and drink .

 3 ) Cut out sugary drinks

 One of the easiest changes to make is to cut out fizzy and sugary drinks from your diet . A glass of fruit juice contains roughly 120 calories and a can of coke 160 calories. Instead try sparkling water with a dash of lime or lemon. This is really refreshing . Diet drinks are ok occasionally  but there is some evidence that they can keep you addicted to the taste of sugar. Tea and instant coffee with milk and fruit teas are great low calorie alternatives.

 4 ) Get a slow cooker

 It is a real treat to come home to a lovely meal bubbling gently in the slow cooker. It doesn’t take long to throw some chicken, carrots, onion  potatoes and stock ( from stock cube) to create a delicious chicken stew.

A slow cooker costs from £22.

5) Eat soup for lunch

Soup for lunch is a great way of eating nutritious food and it makes you feel full and satisfied. Watch the salt content on some varieties.

 6) Watch your Carbohydrates

There is conflicting advice given about eating carbohydrates. However a great rule is to vary your carbohydrate intake according to your activity level. If you are very active and cycle or run regularly you can probably get away with eating rice, potatoes and bread regularly . If you have a sedentary job and are office based you may need to restrict your carbohydrate intake.

Part 2 next week


Tags: , , , , , , , , , , , , , , , , , , , ,