We have detected that you are located in . Do you want to switch to the local site?
We don’t have complete control over our weight.1 But making small changes to how we interact with our immediate environment can still make an impact. From planning healthy meals to staying on our feet, we’ve put together a list of life tricks that you may find helpful.
Food is everywhere. Tasty treats stare at you through shop windows. Soda adverts fill advertising billboards. And the local takeaway pumps air from the kitchen out onto the street — the smell of instant satisfaction.
We try to eat healthy food and we try to eat in moderation. But these triggers in our environment activate our desire to eat energy-rich food.1 So even though we’re not hungry, we get into the habit of picking up that extra soda or bagel.
We can’t always avoid these triggers in our wider environment. Instead, take a look at your immediate environment, such as your home or office. Research shows that even small changes can make a big difference and make weight management easier for you.2,3
Not sure where to start with a diet that works with your weight management plan? Here are some tips to make it easier to stick to:
Meal planning is a key tool for weight management through diet. By planning your meals ahead of time, it's easier to make long-term adjustments to your diet.
Planning meals can help you add more fruits, vegetables and whole grains into your diet by giving you the chance to decide what you'll eat in advance. Meal planning can also help you to save money and shop more efficiently.
By planning your meals, you can also reduce some of the anxiety and stress associated with mealtimes.
Research shows that monitoring what you eat could have a positive impact on losing weight. Keeping a food diary is one method of self-monitoring that’s really easy to do.4
Try journaling to keep track of the food and drink you have every day, the times you eat and how you feel when you’re eating. You can also jot down where you're eating, what you’re doing and who you’re with.
A food diary gives you a better idea of your day-to-day diet and how it affects you. This can help you recognise patterns and see where you can improve your diet, such as eating more fruit, vegetables and whole grains.
There's also some evidence to suggest that drinking more water can help improve the outcomes of a scientifically-backed diet for weight management.5
Drinking more water is especially effective when you also drink less high-calorie drinks.5 A simple swap is to switch soda for water.
When you’re making dietary changes as part of a weight management plan, it’s important to consult with a doctor or dietitian. Any diet that restricts food intake should provide adequate nutrients to help you stay healthy.
Making simple swaps in the way you eat, drink and plan your meals can make a big difference with your weight. Any diet should be combined with an exercise plan for the best results.
Talk to a healthcare professional who can help with making long-term diet changes.
Remember that even a little extra physical activity can make a big difference. The easiest way to be more active is to fit it into your existing routine, for example, instead of meeting in a cafe to catch up with friends, grab a coffee and go for a walk instead.6,7
You can implement small changes such as taking the stairs instead of the elevator more often, or getting up more regularly to stretch and move if you spend a lot of your day sitting. Exercise and physical activity don’t have to be a big drag. Find something you enjoy that fits your schedule.6,7
Obesity isn't a matter of willpower. It's a complex condition influenced by genetics, hormones and other biological factors.
Essential tools to monitor your health and have productive conversations with a doctor.
Talk to a doctor about treatment options that could help prevent the weight you lose from coming back.
TimPascoePhoto0393_Teaser.png)
