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1. Liquid energy
Less filling and easy to over-consume. Smoothies and juices may seem like healthy options, but can be packed with sugar and kilojoules. Cut back on sweetened beverages. Think carefully about long-term alcohol habits and drink less.
2. Portion size
Eat slowly and use smaller plates.
3. Mindless eating
We live in a culture of plenty, and food is easily available. Keep snacks out of sight to avoid temptation and overeating.
4. Inadequate protein
Inadequate fibre and/or protein can lead to overeating. Both these nutrients are filling and should be included at every meal. Protein is important also for maintenance of muscle mass.
So how can we stay on track?
Think about your core values and what you want out of life. What brings you happiness? Perhaps you rank health as a high priority and want to feel good and have more energy? Now look at small steps you can take to live in line with these values.
Find something that suits you. Hate the gym? Then don’t force yourself to go. Instead find something you enjoy (maybe yoga, bushwalking, pole dancing or underwater hockey is more your style?). If you indulge in fitness pursuits that you value and enjoy, you will be happier and more motivated.
Be open to change. Just because running half marathons worked for you five years ago, doesn’t mean that running is still the best option for you now. Listen to the needs of your body and switch to a new fitness routine if necessary.
Have realistic expectations. If you weigh under 100 kg then its not safe or realistic to try losing more than 0.5 kg per week. If you weigh between 100 to 150kg, then one kg per week is achievable, and if over 150 kg, then two kg per week is considered healthy.
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