diet
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Substitute one of your favourite cereals or grains for a wholegrain option – go with wholewheat bread instead of white bread or a high-fibre breakfast cereal instead of a refined type. |
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Have a healthy breakfast - you're more likely to continue to make healthy choices throughout the day. |
Leave a few extra bites on your plate at meals, especially if you’re full. |
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No one has ever made a longing for a custard slice disappear by gnawing on celery sticks. But that doesn’t mean substitutions never work. It’s all about satisfying your appetite. The secret, Roberts says, is to get the flavour you want with minimal kilojoule damage. If you can’t stop thinking about Whispers, give in to a sweet tooth with fruit – natural sugar can be amazingly satisfying. “Sometimes you have to reinvent a sweet,” says dietician Cheryl Forberg. Try frozen grapes instead of ice cream and fresh cherries instead of wine gums. |
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Being told to think of something else when you’re in the grip of a powerful craving is about as helpful as being told to swim when you’re drowning. But there is one way that advice can work: researchers at Flinders University in Australia found that occupying your senses with a vivid non-food fantasy just might stifle your urge. |
Now this is our kind of news: research from Tufts University revealed that surrendering to a craving is sometimes the best course of action – as long as you can practise portion control. In a study of 32 overweight women, all averaged an eight percent weight loss after 12 months, but those who were most successful gave in to their cravings occasionally. When they did indulge, they ate small amounts – just enough to be satisfied, says Roberts, one of the study’s co-authors. The key is practising restraint, not deprivation. |
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