1.Don’t get too hungry
If you ignore hunger pangs, you’ll be so ravenous by the time your next meal rolls around that you’ll be more likely to make bad food choices and overeat. When hunger strikes between meals, reach for a healthy snack like a handful of nuts or a piece of fruit.
2.Eat more vegetables and lean protein
The National Health and Medical Research Council recommends that Australians eat five kinds of vegetables and two fruits every day. They’re low in fat and packed with fibre to help you feel full and maintain a healthy weight. Eating some lean protein — such as chicken, fish, low-fat cheese and beans — at every meal will also keep you satisfied and help curb cravings.
3.Don’t skip breakfast
Breakfast truly is the most important meal — it kick-starts your metabolism to help you burn more kilojoules throughout the day. Researchers at Imperial College London found that skipping breakfast causes an afternoon spike in levels of the “hunger hormone” ghrelin, which leads us to crave high-kilojoule foods. People who don’t eat in the morning end up consuming more kilojoules throughout the day than those who
Set aside at least four 30 to 60 minute blocks to exercise each week and stick to them like you would any other commitment. Cardio sessions will burn kilojoules and keep your heart healthy, but weight training is also important. The more lean muscle you have, the more kilojoules you’ll burn throughout the day. In addition to your workout sessions, try to be active in some way every day. Take the stairs at work or get off the bus early and walk the rest of the way home
5.Control your portions
When you’re no longer actively trying to lose weight, it’s easy to gradually let your portion sizes increase without realising it. A serving of meat should be the size and thickness of your palm, while an adequate portion of carbohydrates is half a cup of rice or 1 cup of pasta. As for veggies, a serving is 1 cup raw or half a cup cooked — but green leafy veggies are unlimited, so go crazy!:)
If you eat quickly, you’re much more likely to eat too much before the signal that you’re full reaches your brain. Follow the Japanese principle of hara hachi bu — eat until you’re 80 percent full and stop. You’ll probably realise a few minutes later that you’ve had enough.
7.Get enough sleep
Lack of sleep can lead to weight gain — but scientists aren’t exactly sure why. Some believe that sleep deprivation disturbs our metabolism, while others say it affects the secretion of appetite-regulating cortisol. In any case, get eight hours of sleep a night to avoid packing on the kilos.