Brenda Khan
Starting a sensible diet can be challenging, but a few small steps can make a big difference. It's important to remember that huge changes are often hard to stick to, so start with small, gradual adjustments to your eating habits. For example, opt for lower-fat milk and reduced-fat spreads, choose no-added-sugar drinks, and gradually increase your intake of plant-based meals and whole foods. These small changes can lead to significant health benefits and weight loss over time. Remember, it's not just about cutting things out but also about adding nutritious foods to your diet, like vegetables and healthy sources of fibre.
| Characteristics | Values |
|---|---|
| Weight loss goal | 0.5kg–1kg (1–2lb) per week |
| Weight loss frequency | Don't get fixated on losing a set amount; even 0.25kg (0.5lb) a week leads to half a stone in three months, or two stone in a year |
| Changes | Small changes are easier to stick to and have a greater impact over time |
| Milk | Skimmed milk instead of semi-skimmed |
| Butter | Reduced-fat spread instead of butter |
| Meat | Choose plant-based options like beans or lentils instead of meat once or twice a week |
| Pasta | Opt for wholewheat pasta with a tomato-based sauce without cream and add vegetables |
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What You'll Learn
Small changes are more effective than huge ones
Making small, incremental improvements that take a few minutes per day is more effective and promotes more sustainable results than trying to make big changes all at once. While these smaller changes may not always be noticeable, their impact over time can be significant.
For example, if you want to improve your diet, start by focusing on one meal per day. After a few weeks, you can increase this to two meals. This approach helps you build self-confidence and motivation to make future changes.
It is also important to establish good habits, one at a time. For instance, if your goal is to exercise consistently, start by picking a day and time and putting on your workout gear. Even if you only walk for five minutes, you are establishing the habit, and that is what matters.
Another tip is to ask yourself what you are most ready to do. For example, if you like fruit, start by eating a piece of fruit at breakfast every morning. Then, you can think about adding a vegetable to your lunch. Making these small changes easier for yourself will help you stick to them.
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Reduce sugar intake
Sugar is often added to our food and drinks in the form of sucrose, glucose or fructose. These sugars are added during the processing or preparation of food and drinks, such as cakes, pastries, and sodas. According to the Dietary Guidelines for Americans 2020-2025, it is recommended to limit added sugars to less than 10% of total calories daily, which is about 30g or less per day for anyone aged 11 and older. This is because excessive calories are associated with health problems like weight gain, obesity, prediabetes, type 2 diabetes, and heart disease. Therefore, it is important to be mindful of our sugar intake and make sensible dietary choices. Here are some tips to help reduce sugar intake:
Identify sources of added sugar
Sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials, are a major source of added sugar. A can of regular cola can contain up to 7 teaspoons of sugar (35g). Fruit juices can also be high in sugar, as the sugar released during extraction can damage teeth. Condiments and sauces, such as ketchup, barbecue sauce, and sweet chilli sauce, can also contain significant amounts of sugar. For example, a 1-tablespoon (17-gram) serving of ketchup can contain about 1 teaspoon (5 grams) of sugar.
Make gradual changes
Start by gradually reducing the amount of sugar you add to your tea or coffee until you can cut it out altogether. If you add sugar to your cereal, try adding less or eat a smaller portion with some chopped fruit. When it comes to sugary snacks, instead of having two biscuits, try having one. You can also find lower-sugar alternatives to your favourite snacks and cereals.
Choose healthier alternatives
Replace sugary drinks with water, sugar-free or no-added-sugar drinks, or lower-fat milk. Opt for whole fruits instead of sugary desserts, and add some Greek yogurt for extra protein and a creamy texture. For breakfast, try porridge oats with semi-skimmed or skimmed milk, and add chopped dried apricots or bananas instead of sugar.
Increase protein and fibre intake
A diet low in added sugar but high in protein and fibre can help reduce hunger and promote fullness. Stock up on protein-rich whole foods, such as meat, fish, eggs, full-fat dairy products, avocados, and nuts. Choose a diet based on whole foods rather than highly processed alternatives.
Get adequate sleep
Lack of sleep has been linked to higher sugar intake. Poor sleep can predispose individuals to choosing foods higher in sugar, fat, salt, and calories. Therefore, getting adequate sleep may help reduce cravings for sugary foods.
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Cut down on saturated fats
When starting a sensible diet, one of the key things to consider is how to cut down on saturated fats. Here are some detailed tips to help you do that:
Firstly, get into the habit of reading nutrition labels. On the front and back of food packaging, look out for "saturates" or "sat fat" in the nutritional information. The label will also often provide a colour code to help you quickly identify the level of saturated fat: red for high, amber for medium, and green for low. Aim for products with green or amber labels for saturated fat. Compare similar products and choose the one with lower saturated fat content. Serving sizes can vary, so make sure to compare like for like by checking the nutritional content per 100g.
Secondly, make conscious choices about the types of food you eat and how you prepare them. For example, when making spaghetti bolognese, opt for lower-fat mince, which has less saturated fat. If you're unable to find lower-fat mince, brown the mince in a pan and drain off the excess fat before adding other ingredients. When preparing roast potatoes, cut them into larger pieces and use just a small amount of sunflower or olive oil. For mashed potatoes, use reduced-fat spread instead of butter, and skimmed milk instead of whole or semi-skimmed milk. Choose leaner cuts of meat, such as chicken or turkey breast, and remove the skin before cooking to reduce saturated fat intake. When cooking bacon, opt for back bacon instead of streaky bacon, which contains more fat. Grill, bake, poach, or steam your food instead of frying or roasting to reduce the amount of fat used in cooking.
Thirdly, make some simple swaps in your daily food and drink choices. For example, use skimmed milk instead of semi-skimmed or whole milk on your cereal and in hot drinks. When eating out, opt for a "skinny" coffee made with regular milk instead of a large whole milk coffee, and avoid adding cream. If you're eating a curry, go for dry or tomato-based options like tandoori or madras instead of creamy curries. Choose plain rice and chapatti over pilau rice and naan. When eating kebabs, opt for a shish kebab with pitta bread and salad instead of a doner kebab.
Finally, make some adjustments to the way you cook and prepare food at home. Measure oil with a teaspoon to control the amount you use, or use an oil spray. Trim visible fat from meat and poultry, and take the skin off chicken before cooking. When making stews and curries, bulk them up with vegetables and beans to make the meat go further. Try reduced-fat spreads, such as those based on olive or sunflower oils. Choose lower-fat or reduced-fat dairy products, such as strong-tasting cheeses (e.g., reduced-fat mature cheddar) so that you can use less. When using yoghurt, opt for lower-fat and lower-sugar options.
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Control portion sizes
Portion control is a key part of a sensible diet. Large or unbalanced portion sizes can easily undermine weight-loss efforts, and increased portion sizes are thought to contribute to overeating and unwanted weight gain.
Downsize your dishes
Using smaller plates, bowls, and utensils is a simple yet effective way to control portion sizes. Research has shown that food served on large plates leads people to consume more and delays feelings of fullness. By using smaller dishes, you'll still feel satisfied after finishing your meal, and you can always go back for seconds if you're still hungry.
Measure your food
Measuring your food with cups or a food scale can help you get a better understanding of proper portion sizes and their nutritional value. You can also use your plate as a guide by dividing it into sections: fill half with fruits and vegetables, a quarter with lean protein, and the remaining quarter with whole grains.
Slow down
Eating slowly and without distractions gives your brain time to register that you've had enough to eat. It takes about 20 minutes for your brain to realise you're full, so take your time and focus on enjoying your meal.
Plan your meals
Consider your nutritional needs and goals when planning your meals. Experiment with portion sizes to find what works best for you, and don't be afraid to adjust as needed. Working with a registered dietitian can be helpful to ensure your diet plan is safe and meets your nutritional goals.
Be mindful
Awareness is a crucial aspect of portion control. Read food labels to understand recommended serving sizes, and keep track of your total calorie intake to make healthier choices. Remember that portion sizes may vary depending on the nutritional content of the food, so be mindful of energy-dense foods that are high in fat and sugar.
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Avoid setting unrealistic goals
It is important to set realistic goals when starting a new diet. Setting unrealistic goals can be harmful and may even sabotage your diet. For example, a goal like "I need to lose 100 pounds" can be unrealistic and unhealthy. Such a goal may cause you to decline social engagements due to a fear of unhealthy food, and you may find yourself constantly thinking about food and how to restrict your diet. This can lead to an unhealthy cycle of dieting, losing weight, and then gaining it back, causing you to become increasingly fixated on achieving an unrealistic body image.
Genetics plays a significant role in determining our weight and muscle tone. However, societal norms often promote the idea that achieving an "ideal body" through strict control over diet and exercise is a worthwhile goal. This can lead to unhealthy relationships with food and disordered eating. Instead of focusing on weight loss goals, it is more beneficial to strive for behavioural improvements and a positive body image.
To avoid setting unrealistic goals, it is crucial to understand that changing your physical appearance is not the only way to achieve happiness and success. Accepting and caring for your body as it is can be a powerful step towards improving your health and well-being. This shift in mindset can help you develop a healthier relationship with food and a more positive body image.
When starting a sensible diet, it is essential to make gradual, sustainable changes. Avoid overly restrictive diets, as they can be challenging to maintain and may lead to binge eating or other unhealthy behaviours. Instead, focus on making healthier choices, such as limiting saturated fats and processed foods while incorporating more fruits, vegetables, and healthy fats like avocados, olive oil, nuts, and seeds into your diet.
Additionally, consider the timing of your meals and aim to space out your calories throughout the day. Listen to your body's hunger cues and allow yourself to have a healthy snack if you're hungry, especially if it fits within your daily calorie goals. Keeping a food diary or using a food-tracking app can help you stay mindful of your food intake and make more informed decisions about your diet.
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Frequently asked questions
Making a few small changes is a sensible way to start a healthy diet. This could include choosing plant-based options like beans or lentils instead of meat, switching to wholewheat pasta, or having reduced-fat milk in your cereal.
Small changes are easier to stick to and can have a greater impact over time. For example, switching from butter to a reduced-fat spread in your sandwiches can save up to 13,000 calories a year, resulting in significant weight loss.
It's recommended to aim for a weight loss of 0.5kg to 1kg per week. However, don't get fixated on a specific number. Even losing 0.25kg a week adds up to a substantial amount over three months or a year.
Choose no-added-sugar or diet versions of sugary drinks to reduce your sugar intake. Also, check your portion sizes—starchy carbohydrates should be about a third of your meal.
Focus on making positive changes one day at a time, rather than setting unrealistic goals. Making healthy changes isn't always easy, so don't be discouraged. Small, gradual changes are key to long-term success.
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