5 daily hacks to hold weight gain back

Watching your weight can seem like a daunting task, but it doesn’t have to be. Here are five daily hacks that are so easy, you’ll hardly notice. 

Eat breakfast

It’s an oldie but a goodie. People who eat breakfast are less likely to reach for unhealthy snacks during the morning. They are also likely to have more energy and be more physically active. Go for foods like wholegrain cereals or breads, low fat milk or yoghurt, fruit or a small glass of juice. Eggs, nuts or seeds will add a protein punch.

Pack your own lunch

Studies show that the portions of foods provided from restaurants, cafes and takeaways tend to be bigger and contain more calories and fat. This makes it easy to over eat. This week, try to get organised and pack your own lunch, or eat at home. You’ll have much more control over your portion size, and the ingredients you eat. And you’ll have more money in your pocket too. €5 a day on lunch adds up to €1,200… that’s a lot of money you could put to better use on next year’s holiday!

a lunchbox and bottle of water on a blackboard

The 100 calorie snack

Most people need a snack at some point in the day to keep their energy up until the next meal. The thing to remember here is that small is beautiful. Keep your snacks around the 100 calorie mark; that could be a banana, or a couple of smaller fruits, a bag of popcorn, some yoghurt, a small handful of nuts, seeds or dried fruits.

 Cut the sugar from drinks

Unless you are gaining important nutrients, such as calcium from milk, or vitamin C from one small daily glass of fruit juice (and that means 150 mls, once a day), then try to avoid taking on board too many calories in drinks. Avoid sweetened drinks, like cordials, fizzy drinks, energy drinks and sweetened coffee drinks. Watch out for big portions even for drinks that are healthier, like smoothies.  Water is best, and plain tea and coffee are okay too as long as you don’t add sugar. If you drink alcohol, make yourself aware of how many calories they contain.  Take a look at our infographic for that. 

Sit less

Research shows that on the island of Ireland, we spend on average around 24 hours a week watching TV. Add to that the time you might spend at a desk, if you work outside the home, driving or commuting. The recommended amount of physical activity to stay healthy is 30 minutes most days of the week. If you want to lose weight, you need to up that to 60 minutes a day. This doesn’t mean you have to sweat it out in the gym every day, but what about simply stepping away from the TV and going for a 30 minute walk? Is it possible for you to reduce that time on the train or bus by getting off a stop early?

pink running shoes

Hey, so you’ve read to the end of this article. Congratulations! You’re obviously interested in losing weight. Now all you have to do is start. How about now?

Posted: 05/08/2016 16:00:47 by Aileen McGloin
Filed under: Diet, Summer, Tips

About Me

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Aileen McGloin
Hi, my name is Aileen McGloin and I am the Director of Marketing and Communications, at safefood. I trained as a public health nutritionist originally and am passionate about changing food-related behaviour. I have a particular interest in using digital technology to promote health. At home, I love books, am in a book club and married to a crime writer. I’m a fiend for all things fashion and like walking, swimming and TV that is so bad it’s good. I live in Co. Wicklow with my husband and 10 year old daughter.