The holidays are over and so is the endless supply of food. If you gained a few pounds over the last month, you are not alone. There was a lot of binge eating at holiday parties. The good news is, if you are looking to shed a few pounds quickly, we’ve got you. Here are 5 easy tips to help you get your holiday weight gain in check.
Fill up on fibre
When it comes to kicking hunger, swap all things white for all things brown. This means ditching spaghetti, cornflakes and white rice and opting for wholemeal bread, whole-wheat pasta, whole grain cereals and brown rice.High-fibre foods containing a lot of fibre generally take longer to chew. As well as helping you to feel more satisfied, this automatically slows down the speed at which you eat, giving your brain time to register feelings of fullness so that you’re less likely to overeat.
Eggs for breakfast
Eating eggs for breakfast can help to prevent hunger sufficiently so that calorie intakes are reduced by more than 400 calories throughout the rest of the day. It seems that eating eggs for breakfast makes you feel fuller for longer so that you eat less at your next few meals. Combine them with wholemeal toast and a glass of vitamin-C rich unsweetened orange juice, which will help the body make the best use of the iron in the eggs.
The brain requires around 20 minutes to receive the signal you are full, so no matter how much you eat in this time, you won’t get full quicker. That’s why it’s a good idea to eat slowly. Here a few tips for eating slower:
- don’t watch TV or read while you’re eating – you’ll shove food into your mouth without paying any attention to it.
- chew each mouthful slowly – count 10 bites per mouthful before swallowing.
- put your cutlery down between mouthfuls – it’s the oldest trick in the book, but it works
Eat a protein rich diet
Eating small amounts of lean meat, chicken, fish, dairy products and eggs may help to keep you feeling fuller for longer.
Before grabbing something to eat, check whether you’re really thirsty rather than hungry. It’s easy to confuse thirst and hunger with the result that many people grab a snack or fill their plate for a second time when what they really need is a glass of water. So drink more water!
After the holidays, it’s smart to get back on track by making small, realistic changes, instead of setting yourself up for failure by being overly drastic. Try our tips, you’ll be glad you did!
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