1. Consume Protein with each meal
30g to 40g of protein at each meal. What does 30g of protein look like: 135g of chicken breast, 2 eggs and 150g egg whites, 2 tins of tuna, 150g eye fillet, 100g short cut bacon with 2 eggs, 60g oats and 30g Bulk Nutrients WPI
2. Sit less, move more
10K a day challenge to start hitting the steps and build on your daily activity. This overall daily activity adds up to your NEAT — Non exercise activity thermogenesis. This is the energy you expend during the day that can account for 15% of your Total daily energy expenditure (TDEE). When you move more you burn more calories.
3. Reduce snacking
Snacking can account for up to 30% of your daily intake and the foods typically chosen to snack on are the HED foods that don’t provide much satiety. If you find yourself still needing to snack then opt for high protein and high fibre foods such as fruit, veggies, high protein yoghurts.
4. Drink more water
Thirst is sometimes mistaken for hunger. Reduce that by increasing your water consumption. Australian guidelines for total water consumption from foods and liquids is 3.4L for males and 2.8L for females.
5. Eat More Plants
Not only packed full of essential nutrients the body needs the fibre content from these foods means you are going to be much more satisfied and less hungry, which when dieting is going to be your saviour. The less hungry you are the easier it will be to stick to your deficit. Food quality and LED foods. (Low energy sense foods)
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