April 2021

Baby Steps = Huge Difference

BABY STEPS changes that make a huge difference over time.

Not everyone has the willpower for huge, sweeping lifestyle changes. But the good news is that when it comes to diets, the most successful regimens often require only small changes to see big results. And it’s often those who make these small alterations to their everyday routine that see more lasting results.

Give these little diet changes a try and watch your waistline shrink as your overall health increases.

1. Take The Stairs

Every day when you go to work, you’re probably faced with the decision:

Stairs or lift?

Well, the answer should be simple - always opt for the stairs. This small change can burn up to 9 calories a minute. But that’s not all you can do. In general, you should try to walk more often every day. Try getting off the bus or subway a stop early and walk the rest of the home.

Are you meeting a friend for lunch nearby? Walk instead of driving.

2. Choose Lean Meats

Just because you’re trying to stay healthy and shedding excess weight doesn’t mean you have to cut meats from your diet. All you need to do is go for lean cuts - such as sirloin, flank or round steak - instead of fattier cuts such as ribeye.

This can cut a lot of calories - up to 91 calories per 100g serving, to be exact - not to mention unnecessary saturated fat as well. Ask your butcher about the leanest cuts of meat so you know what you are eating.

3. Choose Your Carbs Carefully

Not all carbs deserve the bad reputation they get.

Complex carbs and carbs found in foods rich in fibre- such as whole grain breads and pastas - are great for fuelling your body and giving you the energy to get through the day. However, carbs that are overly starchy, such as potatoes, and empty calories- such as those found in lollies and soft drinks, white bread and biscuits - should only be consumed in moderate amounts (if at all).

4. Don't Eat From The Bag

It's important you still allow your favourite snack food like chocolate or crisps from time to time.

But be careful: This can cost you a load of calories. Instead of eating straight from the pack, measure out the serving you’re aiming for, and then put the bag back in the cabinet and out of reach, since this will help curb your desire for more.

If you know you can’t stop at a suitable portion – don’t keep trigger foods in the house at all.It’s a bit like an alcoholic going to a bar thinking they won’t have a drink – don’t put temptation in the way of your good intentions.

5. Start with Soup or Salad

Eating a water- or broth-based soup or a fibre-filled salad before your meal helps fill you up.

Just don’t choose a creamy soup like clam chowder, which adds on a ton more calories, and opt for a low-fat salad dressing or just plain balsamic vinegar and olive oil.

6. Bring on the Produce

Not only are most fruits and veggies low in calories and high in nutrients, but they can also encourage you to eat smaller amounts of other not-so- healthy foods.

Try packing your plate full of different coloured fruits and vegetables, and you won’t have as much room for other items that are higher in calories, fat and bad carbs. Plus, you’ll be less likely to go for seconds.

Jacqui Lewis
BHSc Nutritional and Dietetic Medicine