Carrying too much weight is linked to a range of health conditions. But when it comes to your waistline, it's not just what you eat but how you eat it that can make a difference. Try these 10 tips to stay trim...

1. Eat stronger-tasting foods

Buy stronger-tasting foods to eat less of them. For example, by swapping your mild cheddar with extra mature cheddar for cooking, you'll use less cheese because it tastes so much stronger.

2. Start with salad

Studies suggest people who have a large salad as a starter eat fewer calories in their meal overall than those who skip the first course. Just skip the high-calorie salad dressings.

3. Give your food time to digest

Experts agree it takes about 20 minutes for your brain to realise that your stomach is full, so don't dive into dessert straight after your main course.

4. Cut down on liquid calories

Drinks contain calories too, even though they don't fill you up the same way solid foods do. Cut down on liquid calories by swapping juices and non-diet colas for water or watered-down juice.

5. Say no to super-size

Avoid buy-one-get-one-free and super-size offers at the supermarket as some researchers believe they encourage you to eat more.

6. Add a little spice

Eat food flavoured with turmeric, cayenne pepper, mustard, chilli, ginger and garlic. In tests, people given spicy meals burned more calories after eating compared with others who hadn't eaten spices.

7. Be tactical when eating out

Eating out can be a dieter's worst enemy, especially if you're one of those who has to finish everything on your plate at restaurants. Instead, eat half and ask for the rest to be packed up to take home with you.

8. Eat more wholegrains

Eating wholegrain versions of foods such as bread, pasta and rice could shave inches off your waistline, as studies suggest people who eat primarily white flour foods gain more around their middle than wholegrain eaters.

9. Sleep more

Getting a good night's sleep can help keep you slim since sleep affects the levels of hormones that control your appetite. In 1 study, volunteers subjected to sleep deprivation ate 45% more calories than those who'd slept well.

10. Turn off distractions at mealtimes

Watching TV could make you eat more – the theory is that it takes your mind off how much you're eating. So switch it off at mealtimes and savour every mouthful.

How CABA can help

The secret to a sustainable, healthy lifestyle is keeping things simple and being realistic. Rather than trying to make drastic changes all at once, focus on building simple healthy habits, one step at a time. That's where we can help. Visit our physical wellbeing website to access our free toolkits for better physical health.

Get the toolkit

Was this article useful?