health&FAMILY One of the key ways to shed excess kilos is to eat less food. However, it’s easier said than done, so here are some tips to help you out.
Eat to live!
Donna Fleming HEALTH EDITOR
is over CURB THOSE EXTRA KILOS WITH THESE SIMPLE TECHNIQUES
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osing weight is not just a simple matter of eating less food. Other factors come into play, such as the type of food you eat, when you eat it, how physically active you are and your body’s ability to burn the calories you consume. Cutting down on portions is a good start – or at least eating less of the foods that contribute most to weight gain. You don’t have to cut down drastically on what you eat – in fact, that’s not a good idea because it messes with your metabolism and can leave you so hungry that you end up bingeing on bad stuff. But merely employing a few straightforward techniques to reduce the amount of calories you consume can lead to great results, especially if you also increase the exercise you do. Here are some simple tips that can prove very effective. BEGIN YOUR MEAL WITH SOUP OR A SALAD Adding an extra course to your meal may seem counterproductive, but a low-calorie entrée can help you eat less
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overall because it fills you up. In one study, participants who had a small bowl of soup before their main course consumed 20% fewer calories overall. And those who had a salad before tucking into a meal of pasta ate seven percent fewer calories. Salads and soups are a good choice because they have a high water and fibre content and are generally low in calories. Just stay away from cream-based soups and try not to drown your salad in dressing. USE SMALLER PLATES This really does work. It can be hard to judge portion sizes, so when you dish up your food you’re more likely to pile a larger amount onto your plate if it’s big. One study found that people tend to fill 70% of their plates with food, regardless of the size of that plate. If you use a plate that is 25cm in diameter, you can end up eating as much as a whopping 55% more food than using one that is 20cm. Using smaller utensils can also make a difference. A study of how much people ate when it
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came to desserts found that those who used a teaspoon instead of a dessertspoon to serve and eat their pudding consumed less. THINK SOLUBLE FIBRE Foods that contain soluble fibre are particularly filling. That’s because this compound holds more water, and in the digestive tract it produces a thick gel that helps to slow digestion, adding to the feeling of fullness and helping to keep hunger at bay. Foods high in soluble fibre include lima and kidney beans, Brussels sprouts, avocado, kumara, broccoli, pears, nectarines, apricots, carrots, apples, flaxseed, chia seeds and oatmeal. Increase your soluble fibre intake by: • Adding chia seeds or ground flaxseeds to smoothies, yoghurt and cereal • Topping oatmeal with diced apple or pear • Adding beans to soups and salads • Snacking on fruit.
ADD A LITTLE SPICE People who eat spicy food tend to consume fewer calories. That is because the compound capsaicin, found in chillies and hot peppers such as cayenne, helps to increase the amount of heat your body produces, making you burn more calories. According to some research, including it in a meal can also help reduce your appetite. In one study, people who ate a spicy appetiser consumed 190 fewer calories during the meal than those who didn’t have the spice. DON’T FORGET PROTEIN Many studies have shown that protein helps to make you feel full. Research shows that when a meal is at least 20-30% protein, you’re more likely to feel full in the short and long-term, and less likely to want to snack between meals. Opt for lean proteins, such as eggs, skinless poultry, dairy, seafood and fish. Plant-based proteins include beans, nuts and tofu.
