Many of us believe that abs are made in the gym, however the opposite is actually true. In reality when it comes to weight loss, your diet is about 80% of the lifestyle battle, and exercise/activity is about 20%. Therefore making small dietary changes can often have much greater returns when it comes to moving numbers on the scale.
One of the hardest changes to make just involves figuring out where to start. To give you some ideas, here are our top 3 suggestions for dietary behaviours for weight loss!
Keep a daily food diary
Keeping a food diary will almost guarantee an increase in success with your weight loss goals. The good news is that technology has also made this easier than ever. With food diary apps like MyFitnessPal and Cronometer (a new personal favorite which also accounts for micronutrients), tracking your daily food intake should take only 5-10 minutes a day. If you want to see results, this is most likely the best 5-10 minute investment you will do to achieve your weight loss goals.
If you’re wondering what you should look for (or where to start) when tracking your food intake, talk to your dietitian!
Eat out less often
Eating out inflates three items – portions, sodium, and unhealthy fats (e.g. trans fats). In addition, restaurant meals typically are lower in fibre so they don’t help to keep you feeling full. Therefore if you eat out more than 3 times per week you’ll face a major barrier in your weight loss goals, as keeping calories low becomes a challenging task. Aim for eating out twice or less per week if you can, and eating out won’t be an issue.
Drink less liquid calories
Liquid calories are one of the easiest things to eliminate from your diet to see results. This includes juices, sodas, energy drinks, iced teas, lattes, frappuccinos, coconut water, vitamin water, wine, beer, cocktails, and the list goes on. All of these drinks have calories that both add up very quickly and do not generally fill you up, so you don’t eat less when you drink more. Drink water and black coffee or tea most often and you can potentially cut a significant amount of calories from your plan.
It is important to remember that weight loss and obesity are much more complex than just diet and exercise, so please have a conversation with your healthcare team to discuss all of your medical management options. The above three tips used in conjunction with a dietitian will help to get you started on the right track!
Are you interested in learning more dietitian-approved tips? Check out Copeman’s definitive guide to