Susie Burrell Australian nutritionist Country: Australia

Content:

1. Australian Dietitian
2. Stay Aware of Your Food Intake and Activity Level
3. Regularly Weigh Yourself
4. Moderation Instead of Restriction
5. Reduce Food Availability
6. Plan Ahead
7. Consistency is Key

Australian Dietitian

Start 'thinking like a slim person' with strategies from leading Australian dietitian that can help you develop healthy habits that will stay with you for life. When it comes to making changes to your eating habits - whether it's about losing weight or simply wanting to switch to healthier food - having a few strategies can be the key to success. Leading Australian dietitian Susie Burrell believes that taking a comprehensive approach is much more helpful in forming the right eating behavior than achieving quick and short-term results. Below are five of Burrell's recommendations for creating a new and healthy long-term eating and dietary behavior program, with solid results and a lasting sense of satisfaction.

Stay Aware of Your Food Intake and Activity Level

According to Susie, one important aspect of weight control is to constantly be aware of how much you eat and how active you are. "Do not forget that daily eating and activity habits, as well as gradual changes in your body size, are an important aspect of long-term weight control," writes Burrell. She believes there is real research showing how effective self-monitoring can be in the hands of those who would like to take responsibility for their own actions, including in the food segment. She refers to a study from the US Weight Control Registry, which observed a group of people who had lost 15 or more kilograms. The data from this study showed that those who recorded their weight results usually did not forget about their eating habits and physical activity and lost more weight.

Regularly Weigh Yourself

"Monitoring our weight through regular weighing will help us be alert if we find that the numbers on the scale start to increase," says the Australian. According to the established principle of nutritional wisdom, it is necessary to permanently eliminate from your diet foods that are harmful to your diet. However, for long-term weight loss, according to Susie, it is better to practice "moderation rather than restriction".

Moderation Instead of Restriction

The Australian expert says that restriction comes with two problems. Firstly, people who deny themselves delicious food are likely to experience periodic setbacks and episodes of overeating. Secondly, such restrictions affect the regulation of blood glucose levels, which in turn can lead to an irresistible craving for the exact food that a person is trying to stay away from. Burrell assures that a moderate approach to dietary intake is the right path to more sustainable results, especially in the long run. She says, "Sometimes allowing ourselves a glass of wine or a dessert, or something that we have a special weakness for, is more encouraged than condemned."

Reduce Food Availability

Referring to the research by Brian Wansink, an expert on eating behavior, Burrell explains that a person will eat more if the food is easily accessible. She explains, "As soon as we see something sweet, we want it twice as much. If it doesn't come into our sight, nothing like that would happen." "The more our plate, the more we will eat. In simpler terms, if we want to achieve good results, we should not buy what we are trying to avoid." She adds, "Putting less food on the table is a powerful weight control method that is fully within our control."

Plan Ahead

"Planning is the key to success in the field of nutrition," says Burrell. Pointing out the obvious, Susie emphasizes that having food in your hands usually means consuming it soon. So why not use this for your benefit? "How many times have you traveled, attended a conference, or had a reception and consumed high-calorie, poor-quality food because you were hungry and had no other choice?" says Susie. To avoid this, the dietitian suggests always having a "backup supply" of nutritious food so that you can make choices that align with your dietary goals. Many people think that a special occasion "will not ruin the whole picture." However, Susie believes that it is better to follow a more consistent approach in creating and maintaining eating habits. "It does not matter if it is Christmas, a birthday, or giving in for a week - a person who controls their weight should stick to their main diet."

Consistency is Key

The Australian adds, "The main key to success in physical activity is consistency. The same rule applies to your diet." "So no more breaks during the week or postponing to next Monday. Just start acting now, with each subsequent choice of your main course or snack."

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