A dietitian has revealed the six daily habits everyone needs to lose weight – explaining why following them will lead to a dream body that will last.
Leanne Ward, 30, from Brisbane, said that over the years she has seen many customers struggle not only with losing weight but keeping it off once they get rid of it – but there are six things you can do to help with your goals.
Weight loss isn’t easy, and it certainly doesn’t come in a quick pill, shake, or glass of lemon water! Anne ‘Leanne posted up Instagram.
So what can you do to help yourself lose weight?
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A dietitian has revealed the six daily habits everyone needs to lose weight – explaining why following them will lead to a dream body that will last (photo Leanne Ward)
1. Do not eat when you are bored, stressed or sad
The first thing Leanne said you should never eat when you are bored, stressed or sad.
If you are stressed, bored, or sad, it often doesn’t mean you’re hungry, just trying to fill the time.
Try to find another outlet for your emotions – like reading a chapter from a book, taking a short walk around the block, or hydrating with a lemon water or cup of tea.
Leanne added that thirst is often mistaken for hunger, so always keep a bottle of water with you and have a drink before grabbing a snack.
Leanne (pictured) said you should never eat when you are bored, sad, or stressed, but take a moment to realize that’s what that emotion is and do something else
2. Eat three cups of salad or vegetables at dinner
Second, the dietitian believes that three cups of salad or vegetables with your dinner is a quick and sure way to make sure you get five a day.
“If you’re someone who’s struggling to get enough vegetables, try mixing things like zucchini and spinach into smoothies so you can’t taste them,” Leanne said on TikTok.
“Add garlic flakes and olive oil to your vegetables and they’ll taste much better, too.”
Leanne tries to eat five servings of vegetables and two pieces of fruit every day.
If she thinks she will struggle to eat them, she mixes lots of fruits and vegetables into a smoothie or homemade soup and takes them to work.
She said that you should have three cups of vegetables with your dinner every day and reduce processed food to just twice a week (Photo: Leanne’s meal prep)
3. Reduce processed food to twice a week
Many dieticians will tell you that processed foods are the enemy of long-term weight loss, and Leanne is no exception.
However, the dietitian is also realistic – and realizes that something that is processed can find its way into your diet when you eat out or meet up with friends.
She recommends cutting this down and keeping it only twice a week, whether that’s a Friday night takeaway or a 3pm chocolate chip cookie.
“Try adding as many healthy fats as possible to your meals based on whole foods, such as avocado, extra virgin olive oil, and nuts,” she said.
That way you would have less need for processed food later on.
“Try to” consciously “consume your meals by watching what you eat,” said Leanne (photo)
4. Eat carefully and slowly
In the same way that you shouldn’t eat when you’re bored, sad, or stressed when it comes to meals, Leanne said you should eat slowly.
“Try to consume your meals” with attention “by watching what you eat,” said Leanne.
It takes at least 15-20 minutes to get through a meal if you focus on eating rather than on the TV, your phone, or a magazine near you.
Leanne said it’s a good idea to chew each bite several times before swallowing, because the body takes 20 minutes to tell the mind that it’s full.
Leanne (pictured) said that while you don’t have to exercise every day, prioritize your movement in some form – and strive for 10,000 steps a day
5. Move your body
While diet accounts for 70 percent of weight loss, exercise will also contribute about 30 percent to your success.
Leanne said that while you don’t have to train every day, you should prioritize movement in some form – and aim for 10,000 steps a day.
A good way to take your steps is to take a brisk 30-minute walk in the morning, which could save you a whopping 5,000 out of your 10,000 steps.
Then try to go up and down as much as possible during your working day to stay mobile and healthy.
6. Drink water before and during meals
A glass of water immediately before a meal can help prevent you from overeating, Leanne explained.
Likewise, drinking water during the day and between meals also means that you will be sufficiently hydrated and not mistake hunger for thirst.
For more information on Leanne Ward, visit her TikTok page here.