Food and drink have been one of the few pleasures we have still been able to enjoy during this lockdown and although the odd treat is fine, many of us are finding ourselves eating and drinking more, and have gained a few unwanted inches.
Commercial weight loss programs don’t work long term, with most achieving limited and/or temporary weight loss. So here are a few practical tips to eat better in lockdown.
1. Build your food environment.
The evidence is the rise in obesity is linked with our obesogenic environment. Be aware of the foods around you, and what you put on your shopping list, if you buy those Doritos chances are they will get eaten!
Abi Barclay-Watt, nutritionist
2. Kitchen opening hours.
If you easily succumb to snack cravings, try and stick to 3 meals a day. If you do need a snack have something nutritious on hand. Have a big fruit salad or veg sticks and nuts easily available. Meals can then be social focal points and it will mean less clearing up too!
3. Eating speed.
It has been shown that slower eaters release less of the hunger hormone than faster eaters. So, eat mindfully with your senses and chew well.
4. Portion size.
An obvious one, try and only cook what you need. Try and fill at least a third of your plate with veg.
5. Distraction activity
Are you really hungry, or just bored or thirsty? Try drinking some water first and wait before you grab that snack. Find another activity you enjoy to fill that craving, go for a walk, get lost in a good book etc.
6. Be kind to yourself.
There is nothing wrong in indulging occasionally and it is important to acknowledge resisting what your appetite wants can be a challenge. Try applying the 80:20 rule – eat healthily 80% of the time, it can make you aware of how much better you feel when you eat well but allow yourself the food you enjoy.