That midday meal can make or break healthy habits — here’s how to make sure lunch works for your weight-loss goals.
1. Drink a glass of water. Drinking water before a meal can help to settle some hunger pains and help you to eat less during the meal.
2. Lunhcbox. Cafes don’t usually show the amount of calories next to each choice on the menu, so best to get prepared in the morning and pack a lunch and include your healthy favourites.
3. Count your intake. Calories are an important measure in a weight loss journey, and depending on your recommended daily quota, lunch should range between 300 and 600 calories. There are websites and apps which can help track your calorie intake. Like this one – Australian Calorie Counter – Easy Diet.
4. Fibre and Protein. There are two musts in any healthy eating plan – fibre and protein. Fibre will make you feel fuller for longer as it takes longer to digest. Protein will help sustain energy levels to keep you going.
5. Take a break. We all know the dangerous of sitting for long periods of time. So the last thing you should be doing is having lunch at your desk too. Take a proper break, and venture outside, if you can. Not only is it good for your waistline, but good for productivity levels. Concentrating on each mouthful can help your brain register you’re eating and signal when it’s time to stop.
6. Eating everything. From a young age, our parents encouraged us to eat everything on our plates. But now as adults, our portions have grown larger and so too our appetites. Get in the habit of stopping as soon as you feel even the slightest bit full. Remember, you can also pack it up and eat a little more later when you get hungry again.
7. Afternoon delight. Some nutritionists recommend eating 5 small meals throughout the day. If you have chosen this approach, try a small treat in the afternoon, like these no-bake brownies, just 59 calories a fudge-y square.