A dietitian has revealed the six daily habits everyone needs if they want to lose weight – and explained why following them will lead to a dream physique that lasts.
Leanne Ward, 30, from Brisbane, said she has seen many clients struggle over the years not only with losing weight, but keeping it off once they have got rid of it – but there are six things you can do to help you with your goals.
‘Weight loss isn’t easy and it sure as heck doesn’t come in a quick pill, shake or glass of lemon water!’ Leanne posted on Instagram.
So what can you do to help yourself lose weight?
A dietitian has revealed the six daily habits everyone needs if they want to lose weight – and explained why following them will lead to a dream physique that lasts (Leanne Ward pictured)
1. Don’t eat when bored, stressed or sad
The first thing Leanne said you should never do is eat when you’re bored, stressed or sad.
If you’re stressed, bored or sad, this often doesn’t mean you’re hungry, but just trying to fill time.
Try to find another outlet for your emotions – such as reading a chapter of a book, going for a quick walk around the block or re-hydrating with a lemon water or cup of tea.
Leanne added that thirst is often mistaken for hunger, so keep a bottle of water on you at all times too and take a drink before you reach for a snack.
Leanne (pictured) said you should never eat if you’re bored, sad or stressed, but rather take a moment to realise that that is what that emotion is and do something else
2. Eat three cups of salad or veg at dinner
Secondly, the dietitian believes three cups of salad or vegetables with your dinner is a quick and sure-fire way to ensure you get your five a day.
‘If you’re someone who struggles to get enough vegetables, try blending 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 veggies and they will also taste way better.’
Leanne tries to eat five servings of vegetables and two pieces of fruit into each day.
If she thinks she’s going to struggle to eat them, she’ll blend lots of fruit and vegetables into a smoothie or homemade soup and take it in with her to work.
She said you must have three cups full of vegetables with your dinner everyday and reduce processed food to twice a week only (pictured: Leanne’s meal prep)
3. Reduce processed food to twice a week only
Many dietitians will tell you that processed food is the enemy of sustained weight loss, and Leanne is no exception.
However, the dietitian is also realistic – and realises that something processed might find its way into your diet if you’re eating out or meeting up with friends.
She recommends you reduce this and keep it to just twice a week only, whether that be a Friday night takeaway or a 3pm chocolate biscuit.
‘Try adding healthy fats to your wholefood-based meals as much as possible like avocado, extra Virgin olive oil and nuts,’ she said.
That way, you should crave processed food less later on.
‘Try to “mindfully” consume your meals by paying attention to what you’re eating,’ Leanne (pictured) said
4. Eat mindfully and slowly
In the same way that you shouldn’t eat when you’re bored, sad or stressed, when it does come to mealtimes, Leanne said you should eat slowly.
‘Try to “mindfully” consume your meals by paying attention to what you’re eating,’ Leanne said.
It should take you at least 15-20 minutes to get through a meal when you’re concentrating on the food rather than the TV, your phone or a magazine nearby you.
Leanne said it’s a good idea to chew each mouthful several times before you swallow it, as it can take 20 minutes for the body to tell the mind that it is full.
Leanne (pictured) said while you don’t have to work out every single day, you should prioritise movement in some form – and aim for 10,000 steps per day
5. Move your body
While diet makes up 70 per cent of weight loss, movement is also going to contribute some 30 per cent towards your success.
Leanne said while you don’t have to work out every single day, you should prioritise movement in some form – and aim for 10,000 steps per day.
A good way to get your steps in is to go for a brisk 30-minute walk in the morning, which could give you as many as 5,000 of your 10,000 steps.
Then, try to get up and down as much as possible during your working day in order to stay mobile and healthy.
6. Drink water before and during meals
A glass of water directly before a meal can help to stop you from over-eating, Leanne explained.
Similarly, drinking water throughout the day and between your meals also means you’ll be adequately hydrated and won’t mistake hunger for thirst.
To find out more about Leanne Ward, please visit her TikTok page here.