In a world where time is feverishly chewed up by work commitments, attempting to catch up with friends, hopscotching between the kids’ endless list of sporting activities and, of course, binge-watching The Crown, sometimes, we let our health and fitness fall on the wayside.
However, being of good health isn’t about gruelling, back-to-back spin classes and soft-sand runs that are about as fun as eating celery for breakfast, lunch and dinner. It’s about feeling as good on the inside as you do on the outside.
If you’re time-poor or are looking for a reason to kick-start a happier, healthier life, it could be as terrific (and anti-calorific) as adopting these fail-safe tips for losing weight without even lifting a 5kg dumbbell…
Use smaller plates
It might seem simple, but in a study published by the BMJ, researchers found that people consume more food and drinks when offered a larger servings (making your meal sizeably more calorific).
What this means is that by opting for smaller, more shallow plates and using cutlery that serves smaller mouthfuls, you can keep your kilojoule count in check.
Eat sitting down
Ever find yourself hovering at the snack table of a family get-together? Science has an answer for that.
Cornell University’s Food and Brand Lab believe that it’s human nature for us to eat more in social settings, claiming that “mindless eating is the enemy of weight loss” .
That is why if you make an effort to sit down during these situations, you’re less likely to binge on those deliciously decadent, tray-passed hors d’oeuvres.
Drink more water
Fact: numerous studies have chronicled the direct health benefits of drinking water (like, how it can help you burn kiljoules and keep your gut healthy). However, it’s also important to know that by not drinking water, dehydration can actually make you eat more.
So, next time you’re feeling slightly peckish, drink a glass of water and wait half an hour to an hour (or when you’re really hungry) before eating something again.
It is generally recommended that women drink 2 litres of water each day.
Sleep more
PSA: sleep deprivation leads to weight gain. Why? When you’re tired, it clouds your brain’s activity in the frontal lobe , causing it to be quick to jump to decisions and lack impulses control.
Not only that, but when you’re tired, it’s been scientifically proven that you’re more likely to make poor food choices. So, just by ensuring you get your eight hours’ sleep each night, you can stave off calories you didn’t even know you wanted.
Snack before you shop
Instead of hungrily wandering the aisles of the supermarket, make sure you never hit the shops on an empty stomach.
A study conducted by the Gretchen Swanson Center for Nutrition in Omaha, Nebraska discovered that people who shopped on empty were more likely to buy high-calorie foods than low ones, especially in the lead up to dinnertime.
If you’re thinking of changing your diet or exercise routine in any way, be sure to talk to your GP and personal trainer first.
