HEALTH REPORT
weight management tips
M aintaining a healthy weight during the silly season is not a simple matter, but there are many ways you can make it happen. Keeping to a sensible weight is not just about appearances. Being overweight - which is defined as weighing more than 20 per cent over the ideal for your height - is a risk factor for medical conditions like diabetes, heart disease and high blood pressure. Read on for achievable ideas on how to change your habits for the better. Have a party plan Going to a Christmas party? Offer to bring a plate. Arriving armed with chopped fresh veggies and a healthy dip like hummus or spicy salsa and wholemeal crackers ensures you’ll have something to snack on. Sip, sip, sip We often mistake thirst for hunger, so if you feel peckish, try drinking a glass of water first. At meal times, continue drinking as you eat to add volume to your food and ensure effective nutrient uptake and elimination of waste.
Ramp up your protein Research suggests that protein prolongs the feeling of being full. Studies in Europe and England have found that people who ate a high-protein breakfast were less hungry at their next meal. Good sources of protein include yoghurt, cheese, soy foods, fish, chicken and meat. An easy way to increase your protein intake is to add Amazonia Raw Slim & Tone to your morning smoothie - this vegan, plant-based formula contains a fermented protein base to boost metabolism and curb cravings. Factor in treats Any diet that lacks variety, balance and moderation is going to fail. If you allow yourself healthy snacks and treats - a handful of fresh berries, unsalted nuts or air-popped popcorn - you will be less likely to subvert your weight management goals. Eat little, often and mindfully Studies show that people who ‘graze’ - that is, who eat lightly and frequently - may be more likely to keep theirweight within an ideal range. Research also shows that eating on the run invites mindless munching, so make a conscious effort to savour every bite.
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ISSUE 56 • 2019
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