Need some ideas for cranking up your pregnancy weight loss?
Today we have some simple yet effective ways to help you lose pregnancy weight that you might find quite easy to implement.
Keep the junk out of sight
If there is a packet of biscuits or some chips in the cupboard (especially open packets), it won’t be long until you can’t resist having a little nibble.
But if you fancy some biscuits but have to drive to the supermarket to get them, you are less likely to give in to that particular craving.
So keep the unhealthy foods out of the house and remember that each mini victory is worth celebrating!
Do one thing at a time
It is really easy to overeat when you are also watching television or driving in the car. Try to encourage healthy eating habits in yourself and your children by only eating at the table – and not while multi tasking.
Focus on your meal or snack and really savour each bite. It will mean that you are less likely to overeat, and you will be more tuned in to your ‘I’m full’ message.
Put your cutlery down between bites
It’s easy to rush your meals, but this can be another cause of overeating. We eat a plate full of food but do it so fast that our brain hasn’t had time to register that it’s had enough, meaning you might be already reaching for seconds.
Instead of wolfing down your dinner, try to remember to put your fork down between bites.
By consciously slowing down the rate at which you eat, you can enjoy your meal and listen to your own hunger cues which can help with long term weight loss.
Smaller plates means smaller portions
We are visual creatures, and it’s only natural to fill up a plate with food – no matter what size the plate is.
Try just for a few days to use a smaller sized plate, and notice the difference in your portion sizes.
Also take note to see whether you feel full and satisfied after your smaller meal – chances are you will.
Fill up on leafy greens and salad
Instead of eating a second portion of the meal, try to add more bulk to your plate in order to fill your tummy.
Choose things like steamed spinach, asparagus, green salads – all of these are filling but are also very low in calories (especially compared to a second slice of lasagne or extra scoops of pasta).
Ideally half of your plate should be salad and vegetables, so aim for that and see if it helps you keep your hunger at bay.
Serve up and pack away leftovers
When there is food on the table in front of you it can be easy to mindlessly pick at it even if you aren’t really hungry.
Instead of placing the tray of food on the table, serve up onto your plates in the kitchen and then immediately pack away the leftovers for lunch the next day.
You will be less likely to go back for more if you have already decided that they will be used for another meal.
Tell yourself that nothing is off limits
This can be a really effective way to deal with cravings – tell yourself that you can have it on your cheat day. Set aside one day per week where you allow yourself to have a treat.
Often by the time the day comes the craving has deteriorated and you might even decide to skip it.
You can also try making healthier versions of your favourite treats – substitute sweet custards for Greek yoghurt, cakes for healthy muesli slices and soft drink for water with sliced fruit or herbal tea. This way, your sweet tooth is still satisfied, but you remain guilt free.
Swap some foods from high to low calorie
For instance if you love creamy pasta, why not try mixing cottage cheese or ricotta with some skim milk in a food processor and use that instead of cream.
Or try cauliflower mash instead of regular mashed potato.
There are loads of food substitutions that will all add up to make a huge difference to your calorie intake.
Limit how often you dine out
When you are busy or tired it can be easy to grab some take away or head out for a quick dinner.
But for many of us, being out at a café or restaurant can make it harder to make a healthier choice than when we are at home.
We have no control over how the food is cooked or what’s in it, and often the side of chips can be hard to resist.
So try to limit how much you eat out, or save it up for special occasions.
Brush your teeth after dinner
This is an oldie but a goodie – a very effective way to curb those post-dinner cravings is to brush your teeth after you’ve finished your meal.
The brain registers that eating has finished and your desire to eat after you’ve brushed decreases. Give it a try and see for yourself!
If you struggle to think of new, sweet and healthy recipes for your family, it can be easy to become deflated and return your menu to your ‘old faithfuls’ that may not be as healthy as you’d like. Recipe collections like The Healthy Spring and Summer Family Friendly Cookbook can help provide the inspiration and information to help you feel better prepared in the kitchen.