Weight Loss Suggestions
Each meal, leave something on the plate and throw it away.
Each meal, eat slower, put your knife and fork down between mouthfuls and really focus on the taste and textures as you chew more slowly and enjoy each mouthful.
Throughout meals and check to see if you are ‘full’. If you are stop eating. If you feel hungry a short while later, eat but again notice when you feel ‘full’ and stop.
When you feel hungry, drink a glass of water and wait 10mins to see if it really is hunger. Our bodies have a hard time distinguishing between thirst and hunger. (8-10 glasses of water each day)
Exchange some snacks to healthier options such as fruit, veg, yoghurt etc. Take your time to eat each snack, put it down and come back to it
Prepare excuses for when people offer you treats ‘I’m still full from lunch’ or ‘Actually my tummy doesn’t feel so good right now’ ‘Thanks, but I am just craving some fruit/ a coffee right now’, ‘Ohh thanks I’ll save that for later when I have a cup of tea’. People WILL NOT be offended if you turn down treats.
When you crave snacks, wait ten minutes to see if the sensation will pass, try breathing exercises which also release serotonin instead, or busy yourself during that time
Use a smaller plate
Except that you are human. We are fallible and mistakes happen. If you have a setback, don’t worry or ‘give up’ just accept it for what it is and move on. It’s OK to make mistakes.
Every night before you sleep think of five positive things in your life.
Stay off the scales! Only weigh yourself maximum of once a week.
Have a glass of water before each meal
Eat what you want, but in moderation. Do not deny yourself anything but be aware of when you are satisfied