Page 50 - Woman's Weekly - New Zealand (January 2020)

health&FAMILY
One of the key ways
to shed excess kilos is to
eat less food. However,
it’s easier said than
done, so here are
some tips to help you out.
Eattolive!
Donna Fleming
HEALTH EDITOR
osing weight is not just a
simple matter of eating less
Lfood. Other factors come
into play, such as the type of
food you eat, when you eat it,
how physically active you are
and your body’s ability to burn
the calories you consume.
Cutting down on portions is
a good start – or at least eating
less of the foods that contribute
most to weight gain. You don’t
have to cut down drastically on
what you eat – in fact, that’s not
a good idea because it messes
with your metabolism and can
leave you so hungry that you
end up bingeing on bad stuff.
But merely employing a few
straightforward techniques to
reduce the amount of calories
you consume can lead to great
results, especially if you also
increase the exercise you do.
Here are some simple tips
that can prove very effective.
BEGIN YOUR MEAL WITH
SOUP OR A SALAD
Adding an extra course to
your meal may seem counter-
productive, but a low-calorie
entrée can help you eat less
50 New Zealand Woman’s Weekly
is over
CURB THOSE EXTRA KILOS WITH
THESE SIMPLE TECHNIQUES
overall because it fills you up. came to desserts found that ADD A LITTLE SPICE
In one study, participants who those who used a teaspoon People who eat spicy food
had a small bowl of soup before instead of a dessertspoon to tend to consume fewer calories.
their main course consumed serve and eat their pudding That is because the compound
20% fewer calories overall. consumed less. capsaicin, found in chillies and
And those who had a salad THINK SOLUBLE FIBRE hot peppers such as cayenne,
before tucking into a meal of Foods that contain helps to increase the amount
pasta ate seven percent fewer soluble fibre are particularly of heat your body
calories. Salads and soups are filling. That’s because this produces,
a good choice because they compound holds more water, making you
have a high water and fibre and in the digestive tract it burn more
content and are generally low produces a thick gel that helps calories. According
in calories. Just stay away from to slow digestion, adding to the to some research, including
cream-based soups and try not feeling of fullness and helping it in a meal can also help
to drown your salad in dressing. to keep hunger at bay. reduce your appetite. In one
USE SMALLER PLATES Foods high in soluble fibre study, people who ate a spicy
This really does work. It can include lima and kidney beans, appetiser consumed 190 fewer
be hard to judge portion sizes, Brussels sprouts, avocado, calories during the meal than
so when you dish up your food kumara, broccoli, pears, those who didn’t have the spice.
you’re more likely to pile a nectarines, apricots, carrots, DON’T FORGET PROTEIN
larger amount onto your plate apples, flaxseed, chia seeds Many studies have shown that
if it’s big. One study found that and oatmeal. protein helps to make you feel
people tend to fill 70% of their Increase your soluble fibre full. Research shows that when a
plates with food, regardless of intake by: meal is at least 20-30% protein,
the size of that plate. If you use • Adding chia seeds or ground you’re more likely to feel full in
a plate that is 25cm in diameter, flaxseeds to smoothies, yoghurt the short and long-term, and
you can end up eating as much and cereal less likely to want to snack
as a whopping 55% more food • Topping oatmeal with diced between meals. Opt for lean
than using one that is 20cm. apple or pear proteins, such as eggs, skinless
Using smaller utensils can also • Adding beans to soups poultry, dairy, seafood and fish.
make a difference. A study of and salads Plant-based proteins include
how much people ate when it • Snacking on fruit. beans, nuts and tofu.