6. Plan ahead.
Don’t wait until you are hungry to decide what to eat. Set aside time one day a week to plan your meals using the In Shape Mummy meal planner.
7. Don’t go shopping hungry.
Unhealthy options will be easier to pass by if you have eaten before shopping. Shopping online is ideal as there is no immediate satisfaction to bad decisions you might otherwise be tempted by. Buying that chocolate bar is much less tempting if you know you have to wait 24 hours to get your hands on it!
8. Eliminate temptation.
If you know you have trouble controlling yourself around chocolate or other unhealthy foods then don’t keep it in the house. Do yourself a favour by getting a big garbage bin and throwing away any unhealthy foods. Better in the bin than on your hips! Think of it as an investment in your health.
9. Have healthy snacks on standby.
When you start to feel hungry, make sure you have a healthy snack close at hand and eat it before hunger really takes hold.
10. Always eat off dishes.
Eating straight out of a container or a bag makes portion control difficult and promotes overeating.
11. Use smaller plates.
If you start a meal with less food in front of you, you will likely eat less by the time it’s over.
12. Eat breakfast.
An empty stomach is an invitation to overeat. If you don’t eat breakfast you’ll be starving by lunchtime and more likely to overeat or make bad food choices.
Eating with your eyes on the TV, computer or any other distracting screen takes your mind off what and how much you're eating. Not only do you miss out on tasting your food, you're more likely to overeat.
14. Eat small snacks often.
Rather than 2 or 3 large meals, you can eat smaller meals and healthy snacks to keep yourself going throughout the day.
15. Pay attention.
Listen to your body and be conscious of how certain foods make you feel. Fried food might taste great when you eat it, but how will you feel an hour afterwards?
16. Slow down your eating.
It can take 15 minutes from eating until you experience the sensation of fullness. Put down your fork between bites or have a conversation as you eat. By pacing yourself and eating more slowly, you give your stomach a chance to feel full.
17. Pack a lunch box for yourself.
Just the way you would for your kids. Packing a healthy lunch allows you to eat before you get too hungry and reduces the risk of having to eat ‘fast food’ because you couldn’t find anything healthier.
18. Eat before you go.
If you’re going to a party, eat beforehand so you’re not starving when you arrive.
19. Walk early in the day.
Research has shown that people make better food choices if they have exercised, so start your day on the right foot. Also people tend not to feel like eating unhealthy food after a walk as their bodies are in ‘health mode’.
20. Drink before you eat.
Not only will drinking a glass of water before you eat help you avoid dehydration, it will also help you feel fuller.
Intentionally developing good habits is the most effective way to achieve your goals.