11 weight loss tricks nutritionists want you to know
- March 08, 2021
Be more mindful
Just because a particular diet worked for your friend or a certain celebrity, doesn’t mean that the same approach will help you look and feel the same way. “Everyone has different nutrient needs and food preferences, so everyone’s ideal diet will look different,” says registered dietitian nutritionist Caroline Passerrello, a spokesperson for the US Academy of Nutrition and Dietetics. For this reason, Passerrello suggests mindful eating – who follows the approach herself. “Rather than trying to eat a certain number of kilojoules or specific nutrients, I focus on how I feel and eat in response to physiological hunger.” Research in the Journal of the Academy of Nutrition and Dietetics suggests this approach can help ward off emotional eating and may help people consume fewer kilojoules, which, over time, can lead to weight loss.
Eat protein for breakfast
If you typically grab a granola bar or a piece of fruit for breakfast, you may be setting yourself up to overeat later in the day. “I eat 20 to 30 grams of protein as part of my breakfast,” Collingwood says. “It keeps me satisfied for several hours and helps keep my appetite in check as the day goes on, especially in the evening.” Research confirms that it is an effective tactic. In a 2015 study in Nutrition Journal people who started their day with 30 to 39 grams of protein wound up eating about 700 fewer kilojoules at lunchtime, likely because protein stimulates the secretion of a gut hormone that triggers feelings of fullness.
Consider having a hard-boiled egg (6g protein) with a 150g container of plain Greek yoghurt (15g protein). Or enjoy a bowl of porridge made with a 3/4 cup of oats (7g protein), a 3/4 cup of lite milk (6g protein), and 3 tbls hemp protein powder (15g protein). For added flavour, add a drizzle of honey to your bowl.
Keep a food diary
Technology gets blamed for keeping us stationary and interfering with activity. But your smartphone could help you lose weight. “Several studies have shown that people who keep food logs are more likely to be successful in losing weight and keeping it off,” says registered dietitian Rebecca Ditkoff. She believes it’s especially helpful when you’re first getting a handle on what you eat and what you might need to change.
Ditkoff says you can write things down in an actual journal, or you can use an app like MyFitnessPal or MealLogger (this one allows you to track your food by taking pictures of your meals). After you’ve done this for a few weeks, you’ll likely start to see patterns emerge. Maybe you’ll notice that you’re not eating any fruit or vegetables until the evening, or perhaps your breakfast isn’t very filling and you always wind up grabbing a mid-morning snack. Once you make these realisations, you can start strategising ways on your own or with the help of a nutritionist to make choices that will help you slim down and improve your health.
Social media can also help you stick to your weight loss goals – if you follow these rules.