Lose Weight Healthily

Clare Collins, professor in nutrition and dietetics at the University of Newcastle, shares tips on how to scrap fad diets and lose weight the healthy

10:52 26 February 2016

1.     Improve your diet quality score – Instead of quitting carbs, dairy and another food group altogether, focus on meeting your iron, zinc, calcium, vitamins B and C, folate and fibre requirements as they are crucial for metabolism, growth and fighting disease. Eat more fruits and vegetables, nuts and seeds, lean meats, poultry, fish, eggs, tofu, dried beans, and whole grains.

 

2.     Eat your vegetables – Eating more vegetables will help you manage your weight effectively.

 

3.     Limit your portion size – Avoid serving larger portions of food and drinks so you will not be tempted to eat more than you should.

 

4.     Stick with water and fruit juices – Avoid soft drinks and other sugary drinks as much as possible

 

5.     Avoid highly cued food environments – You are more likely to get tempted to eat even if you’re not hungry when going to places where highly palatable food is advertised.

 

6.     Plan weekly meals based on your weight loss goals

 

7.     When eating, make sure that your plate is covered with vegetables, one-quarter lean protein, and one-quarter grains or starchy vegetables.