
The festive season is over, and a few things have changed. The bank account is rattling with emptiness, but our clothes are bulging. Weight loss is one of the most common New Year’s resolutions, but only 10% of people achieve their goal.
What tips can we learn from evidence-based research toward reaching that goal?
1. Identify the reasons why you want to lose weight and post these in a prominent place to remind yourself often. It may be helpful to discuss these with a supportive friend or partner.
2. Eat more food that is rich in fibre. This includes whole fruits, veggies, whole grains and legumes. A wide variety, simply prepared, can be eaten in abundance.
3. Replace highly refined with unrefined foods.
4. Consume whole fruits instead of fruit juice.
5. Expand your options for veggies to include a greater variety – sweet potatoes, carrots, tomatoes, green or red peppers, celery, broccoli, cauliflower, cabbage, onions, salad greens, and sprouts, etc.
6. Replace some of your meats with beans, lentils, peas, and chickpeas. If you choose to consume meat, go for leaner cuts or use poultry.
7. Replace white bread and buns with whole-wheat options.
8. Try cooking with less oil – it is even possible to fry onions with a small amount of water or vegetable broth.
9. Dress salads with Balsamic vinegar or lemon juice rather than oily dressings.
10. Drink plenty of water. Adding cucumber, mint, or berries may make it more palatable. Thirst may be incorrectly interpreted as hunger. Black teas or coffee offer fewer calories than processed beverages.
11. Avoid purchasing groceries when you are hungry. It is helpful to compile a list of what you need and stick to it. Avoid the aisles of snacks and juices.
12. It is helpful to bulk cook on the weekend and then freeze meal-sized portions so you don’t have to decide what to eat when you are mentally exhausted.
13. Get rid of highly processed snacks from your fridge, freezer or pantry if you are serious about weight loss. (It is like trying to stop smoking while hiding a cache of cigarettes for when the craving is too strong.)
14. Increased physical activity increases happy hormones and boosts metabolic rate but cannot replace dietary changes. Avoid rewarding yourself with rich snacks when you have exercised.
These are some of the most successful weight-loss interventions. Next month, we will discuss the SMART interventions for healthy change.
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