Change one thing New ways to think, eat and do

Putting off your weight-loss mission until there’s less on your plate? Losing kilos needn’t be an all-consuming task; making small tweaks works, too. In fact, research shows it creates a bigger shift on the scales than trying to fix everything at once. Here are 20 ways to fine-tune your lifestyle.

Write it down

People who keep a diary of what they eat and drink are more likely to lose weight. Accredited practising dietitian and a spokesperson for the Dietitians Association of Australia, Clare Collins, says it works because you see what you’re really consuming. “In your mind, you might think you’re a ‘glass of wine with dinner’ drinker. Writing it down might make you realise it’s more like two or three glasses a night.”

Read food labels

Women who use this strategy to decide between food products when shopping weigh about four kilos less than women who never worry about checking out the nutrition information.

THINK OF YOURSELF

AS A ‘HEALTHY EATER’

It may be a simple trick, but it’s one that makes sticking to your healthy food choices easier. That’s according to a 2016 study, which found when people created a ‘label’ for themselves, based on the dietary change they were trying to make – like ‘less-chocolate eater’ – they ate less as a result.

PUT A HEALTHY FOOD ON YOUR PLATE FIRST

Use this trick when you’re serving food to yourself. Food psychology scientists based in the US found the first food diners at a buffet put on their plate triggered what they took next – so if that’s a healthy choice, more of your plate will wind up covered with equally healthy foods.

MAKE SURE YOU CAN HEAR YOURSELF EATING

Do that by switching off the television, turning the music down and choosing quieter restaurants (bye-bye food courts!). Food scientists have shown that when you can’t hear yourself eating, you eat up to 25 per cent more food.

SERVE MEALS ON SMALLER PLATES

You’ll eat 22 per cent fewer kilojoules off a 25cm plate compared to a 30cm one. “Dig out old plates, or buy a couple from another era from a second hand store, and compare them to what you usually eat off,” says Collins. “That can be useful to prove how much bigger our serving sizes have become.”

Drink two glasses of water before every meal You’ll eat around 370 fewer kilojoules per meal. The US researchers behind the statistic say that can add up to losing 2.2kg in 12 weeks.

DO SOMETHING ACTIVE FOR 15 MINUTES, AFTER EVERY MEAL

It’s an easy way to add 45 minutes of activity to your day, and it also reduces blood glucose spikes. “It doesn’t have to be vigorous exercise,” says Collins. “Walking or doing the housework will do the trick.”

COMMIT TO EATING ONE NEW HEALTHY FOOD A WEEK

Not only does research suggest that adventurous eaters find it much easier to lose weight without feeling restricted, but it also shows that people who eat a wide variety of foods are more, rather than less, likely to be successful at lowering their body-fat levels.

Eat almonds every day “Rich in unsaturated fats and oils, they’re beneficial for keeping hunger at bay,” says Rachel Freeman from the Australian Diabetes Educators Association. Research also links 40g of almonds a day to a reduction in abdominal fat.

Shop for your food online

It’s a weight-loss-friendly trick because it’s scientifically proven to reduce both how much food

winds up in your fridge and pantry, as well as how many high-fat foods you

have access to.

PLAN YOUR MEALS

Deciding what you’re going to eat ahead of time really can pay off in the weight-loss stakes. In a 2016 study, people who decided on and purchased their lunch immediately after eating their breakfast consumed roughly 900 fewer kilojoules at lunchtime, compared to people who bought lunch while on their lunchbreak.

DIVIDE YOUR PLATE IN FOUR

“Fill half with vegies or salad, a quarter with a healthy, wholegrain carb, and the last quarter with fish or lean meat,” says Collins. People with type 2 diabetes who did this for six months were more likely to shed five per cent of body weight.

Quit soft drinks

Even diet ones. Research over nine years has revealed those who drink a diet soft drink a day gain about 7.6cm

around their stomachs. Swap for water to stop the waistline creep.

Weigh yourself every day

And keep track of the measurements. Research shows that more frequent weighing leads to bigger weight loss, because it forces you to be aware of the connection between your weight and what you’re eating.

REDUCE YOUR PORTIONS

Just by downsizing your meals you could consume up to

2200 fewer kilojoules each day. “Use your hand as your guide,” says Freeman. “A serve of meat shouldn’t be bigger than your palm, and carbohydrates, like pasta, rice or potato, no bigger than your cupped hand.”

AVOID SHOPPING FOR GROCERIES BETWEEN 4-7PM

Researchers say these are the ‘hungriest’ hours of a day. Shop then and 26 per cent fewer low-kilojoule foods will make it into your trolley, compared to when you shop right after lunch.

DIVIDE LEFTOVERS INTO MEAL-SIZED PORTIONS

And choose a small container for each portion. When you eat, you’ll consume fewer kilojoules than if serving from a container with multiple portions, or a larger container of a single serve.

SHOP WITH A LIST

Researchers from Monash University have confirmed that it contributes to weight loss. Why? It makes it easier to avoid the temptations of unhealthy impulse food purchases.

Give your food the ‘grandparents’ test

“Before you eat anything, ask yourself whether your grandparents would have had access to it,” says Collins. “It’s a really simple, effective way to minimise your intake of refined, processed foods in favour of nutrient-dense, ‘whole’ foods, which can help with

maintaining a healthy weight.”