Small changes that can make a big difference

1. Eat slowly, chew every mouthful thoroughly, this aids the body in breaking down the food and using it more effectively. It also allows it to hit your stomach while you are still eating, so you feel fuller quicker.
2. Eat 3 full meals – REGULARLY – this gets your body into the habit of when it will be re-fulled. Let yourself get hungry, you’ll enjoy your meal more. Space out your courses – if you have a 3 course evening meal leave space in between courses and try not to eat to let, as your metabolism slows down when you do.
3. The basics – substitute high calorie/fat products for lower equivalents – e.g. replace butter with low fat margarine.
4. Eat 5 pieces of fruit and vegetables every day.
5. Have “treats” but ration yourself – ie – cut a mars bar into 4 pieces – have the 1^st piece at 10am 2^nd piece at 12pm, 3^rd at 2 and the 4^th piece at 4. This allows the body to break it down easier and gives you something too look forward to rather than eating it all at once.
6. Drink at least 6 pints of water (diluted juice or flavoured water is just as good) per day. This will keep you hydrated and takes away food cravings. There are times that you body tells you that you are hungry, when it wants food intake to absorb the fluid in it!! If you feel hungry, take sips of water and see if after 10 mins. Your hunger goes.
7. Drink a pint of water, (sounds like allot of water, but I bet you could manage a pint of lager no problem so give it a go!) before each meal it will stop you eating as much.
8. Take the stairs, if you have time – park further away and walk to your destination.
9. Find a healthier snack that you enjoy and substitute it for any current unhealthy snacks.
10. If you know you shouldn’t have it – don’t have it in your face. Don’t keep handy snacks in your car when you are driving about allot.