For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/
Is your friend naturally skinny – Probably not!
You seem to eat the same but you put on weight and she doesn’t. These 10 skinny secrets might explain why!
Enjoy breakfast – Your friend very rarely skips breakfast. A study by the National Weight Control Registry (NWCR) confirmed that people who have lost weight were 80% more likely to keep it off if they ate breakfast. Their daily calorie consumption was no more than people who didn’t eat breakfast. Why not try scrambled eggs on wholemeal toast or my favourite eggy bread for a protein rich start to the day, or a bowl of porridge with a sliced banana and some blueberries on top to keep you full until lunchtime
Portion control – Have you considered how much you or your friend eat at each meal? Supermarkets, restaurants and café’s are going large! For instance packets of crisps are now often sold as 50g grab bags rather than the more common 25g, restaurant plates and bowls are bigger so we are eating more when we eat out, and how often are you only offered a large latte when you order a coffee. Upselling is a common practice in food outlets the classic being ‘do you want fries with that’! Learn to say no and only eat what you need. For more helpful advice read my previous blog portion distortion
Take your time – We live in a fast paced environment; we text, email, instagram, fast forward commercials and we eat at a much quicker rate than we use to and with lots of distractions. How many times have you seen someone driving a car whilst eating a burger, or takeaway drink? It is time to slow down and follow the wise words of our grandparents; chew your food slowly, put down you knife and fork in between mouthfuls and eat at the table. Why is this so important? It allows the ‘I’m full’ message to go from our stomach to our brain so that we stop when we’ve had enough and don’t overeat.
80/20 rule- This is about applying healthy eating principles 80% of the time and being more relaxed 20% of the time. In reality that could mean whenever you go out for a meal 80% of the time you don’t have a pudding, but 20% of the time you do. The theory behind it is that if you try for 100% all of the time you will fail but be a bit more realistic and you are more likely to stick at your healthy eating goals. Read my 80/20 blog for more advice
Be mindful – Does your skinny friend often refuse a biscuit because she is simply not hungry? This is called eating consciously; being aware of how hungry you are and stopping when you feel satisfied. You can read more about mindful eating in my previous blog article
Early morning exercise – You and your friend might both have gym membership or enjoy an outdoor power walk but does she do most of her exercise in the morning? If you exercise before breakfast you could burn 20% more fat. Some people assume that if you exercise in the morning you will feel hungrier throughout the day and therefore your overall calorie intake goes up but this is not always the case. Justine Jenkins, Director Vitalitybootcamps and a Health & Fitness Consultant (vitality bootcamps) said “I promote eating a smart breakfast -high protein then you can train at a high rate and not fatigue like you would if you have fasted whilst still benefiting from fat loss”.
Cook more - Cooking at home puts you back in the driving seat of calorie consumption. No only have you chosen the ingredients but you can also choose the portion size. A homemade tomato based curry has far fewer calories than the creamy korma you might have picked up from the takeaway. The salmon sirfry that you created is far more nutritious than the sweet and sour version from the local Chinese restaurant. If you are running short of ideas then try this great pasta dish of salmon and spicy tomato, or this delicious Thai tofu curry
Read food labels – The nutritional information on food labels will give you a clear picture of the calories, fats and sugars as well as the main ingredients. It can help you to make an informed decision as to whether or not you buy it. For instance if you bought a fish pie ready meal you’d like to see ‘fish’ as one of the top ingredient but you may not be quite so keen to eat it if the dish only contained 14% fish. If you want to know more, including what the new food labels will look like go to my recent article food labelling
Buddy up – Eat out with your skinny friend and follow her lead. She might order soup as a starter (often a lower calorie option and it fills you up), with her main she may skip the chips and ask for a salad with the dressing on the side. And order a sorbet or fresh fruit salad for dessert, or miss it altogether if she is full. Watch what she drinks too; does she avoid the sugary and calorie laden cocktails and instead orders a small glass of wine with a glass of water
Get some advice – If all of this is just too much to take in then why not contact me for a FREE 30 minute consultation and I can take you through it step by step and also help you to make healthier food choices, so that you and your skinny friend will soon be able to swap clothes!
07946 301338, @SH_nutrition, firstname.lastname@example.org
What have you got to lose?!