Hack your hunger: Simple strategies for healthy eating
We don’t have complete control over our weight. 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. Junk food adverts popping up everywhere you look. 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 foods higher in calories. So even though we’re not hungry, we get into the habit of picking up that extra biscuit or packet of chips.
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.
How can you start a healthier way of eating?
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:
#1 Plan your meals
Planning your meals ahead of time can make healthy eating easier and support long-term weight management. It gives you the opportunity to include more fruit, vegetables and whole grains, shop more efficiently, save money, and reduce the stress of deciding what to eat each day.
Set aside a few minutes each week to plan your meals on paper or use a meal-planning app, such as Appetise, to generate ideas and a shopping list. If you're short on time, keep a rotation of nutritious meals you enjoy, or batch cook and freeze meals to make healthy choices easier.
#2 Keep a food diary
Keeping track of what you eat can support weight management by helping you become more aware of your eating habits. The goal isn't to be perfect, but to better understand your patterns and make nutritious choices.
There are plenty of ways to track your food. Easy Diet Diary is a free app designed for New Zealand and Australian users, while apps such as MyFitnessPal let you quickly scan barcodes and log meals. If you use a wearable device like a Fitbit, Garmin or Oura Ring, its companion app may also allow you to record your meals alongside your activity. If you prefer, a simple notebook or food diary works just as well.
As you track, note what you eat and drink, as well as when, where and how you're feeling. Over time, this can help you identify patterns and opportunities to make healthier choices, such as eating more fruit, vegetables and whole grains.
#3 Drink more water
There's also some evidence to suggest that drinking more water can help support your weight-management efforts when combined with a healthy diet.
Drinking more water is especially effective when you also drink fewer high-calorie drinks. A simple swap is to switch sugary drinks for water.
How can you make better food choices?
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.
Find simple ways to stay active
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.
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.
This information is provided for general educational purposes only and is not intended to constitute medical advice, diagnosis, or treatment. Always consult your healthcare professional for medical advice tailored to your individual circumstances.
