Weight Loss Tips For Spring

At Scope Nutrition we offer weight management services.

1. KEEP TO YOUR MEAL ROUTINE
   Eating at roughly the same times each day gets you into a regular meal and snack routine. It can help you avoid nibbling. Keep a food diary for the first week to reflect on your good work!
2. EAT HEALTHY FATS
   Stay with healthy fats from plant oils such as extra virgin olive oils, canola, grapeseed and sesame oils (avoid coconut and palm oils). Choice healthy nuts, avocado and oily fish such as salmon, herring and sardines. Choose low fat dairy products.
3. WALK OFF THE WEIGHT
   Get walking. Walk your dog every day, take the stairs, walk to the shops and get off one bus stop earlier and walk home – aiming for 10,000 steps per day.
4. PACK HEALTHY SNACKS
   Always have healthy snacks on standby to help you resist the chocolate, crisps and high calorie biscuits, cakes and muffins. Think fresh fruit, plain yoghurt or a small handful of nuts.
5. READ YOUR LABELS
   Australia has great food labelling laws – use them. Food labels can help you compare the amount of fat, salt and sugar in packaged foods. Download your own wallet card.
6. PORTION CONTROL
   Use a smaller plate, avoid going back for seconds and freeze leftovers straight away. Still hungry? Have a glass of water instead and wait five minutes. Try and eat at the table not in front of the TV.
7. UP ON YOUR FEET
   Try and increase your activity whenever you can. Avoid sitting for long periods.
8. THINK ABOUT YOUR DRINKS
   Choose water first. Avoid sugary drinks including fruit juice as they add liquid calories to your diet that you don’t need.
9. FOCUS ON YOUR FOOD
   Eating slowly while sitting at a table is an effective way to eat less. Try and avoid eating on the go or in front of the TV.
10. DON’T FORGET YOUR FIVE SERVES OF VEGIES EACH DAY
    Eat five serves per day. Vegies fill you up, provide nutrients including fibre and are low in calories. They really are the number one superfood!