It's easy to put on that extra 5 kilos, but it's just as easy to lose them. Small changes are a big help in reaching a healthy weight, without feeling deprived.
Have fibre, first up
Breakfasting on fibre-dense multigrain toast or wholegrain cereal makes you less likely to feel empty by mid-morning.
Using your nondominant hand when eating will slow your pace and help you realise when you're full, making you more conscious of overeating.
Use less fat
Instead of spooning fat or butter into the pan when cooking, put extra virgin olive oil in a mist sprayer and top up with water; use to spritz the pot or frypan.
Drink green tea
It contains epigallocatechin gallate, a substance thought to curb appetite.
Use a smaller plate
This simple trick effectively reduces the food you serve yourself.
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