HealthInfo Waitaha Canterbury
Eating well to lose weight
Kai hauora e whīroki haere ai
Changing what and how you eat, along with being more active, can help you lose weight. Often even small changes, such as replacing unhealthy snacks with fruit or having smaller portions can help you lose weight.
If you make small changes that you can live with, you’re more likely to lose weight and keep it off. Try some of the following suggestions.
Start the day with breakfast
Skipping breakfast will not help you lose weight. You could miss out on important nutrients, and you may end up snacking more throughout the day because you're hungry.
A wholegrain, low-sugar cereal with fruit is a tasty and nutritious breakfast.
Eat regular meals
Eat three regular, balanced meals a day. Try to have meals at planned times during the day and only include snacks if you're physically hungry. Being physically hungry means your body is giving you signals that you need to eat. For example, your tummy is rumbling, or you feel tired and lack energy.
Healthy eating, active living has information about which foods you should eat and in what amounts to have a balanced eating plan.
Eat 7+ a day
Vegetables and fruit are low in calories and packed with fibre, vitamins and minerals that can help to keep you healthy. Have at least five servings of vegetables and two servings of fruit every day. A serving is about a handful.
Try to have vegetables or fruit at all meals. They also make great snacks. For more snack ideas, see Smart snacking for adults.
Watch your portion sizes
Using your own hand can be an easy way to check the size of your portions. Because everyone's hand size is different, portion sizes vary depending on the person. The Heart Foundation has a handy factsheet that shows you how to use your hand size to judge portion size.
Eat mindfully
How you eat is just as important as what you eat.
Eating quickly on the run or while distracted can lead you to eat more food than you realise or need. Becoming more mindful when you eat can help you gain control over your eating habits. It may also help you lose weight.
- Eat slowly and do not rush your meals. It takes around 20 minutes for your brain to realise you’re full. If you eat too fast, by the time your brain realises you've had enough you may have already eaten too much.
- Remove distractions by turning off the TV or laptop and putting your phone down.
- Stop eating when you’re satisfied, rather than when your plate is empty.
- Avoid labelling foods as “good” or “bad”. Instead focus on eating a variety of different foods that provide satisfaction, enjoyment and nourishment.
For more tips about mindful eating, watch this video.
Reduce sugary drinks
Take cordial, fizzy drink, fruit juice, energy drinks and flavoured milk off your shopping list. These are all high in sugar and provide lots of calories but little nutritional value. The Health Promotion Agency has an easy-to-follow poster that shows how much sugar is in different drinks.
For good health you need at least 8 cups of fluid a day. Water is best, but if you are trying to lose weight, low- or reduced-fat milk (light-blue, green, or yellow-top) and tea and coffee with no sugar are also fine. If you find it difficult to drink tea and coffee without sugar, add a tiny amount of stevia, a natural sweetener.
Have takeaways less than once a week
Most takeaways are high in fat and salt. Only have them on special occasions. See Takeaway tips for ways to make healthier takeaway choices.
Read food labels
Knowing how to read food labels can help you choose healthier options when you're shopping.
Cut down on alcohol
Alcohol is high in calories and can sometimes make you feel hungrier. Cutting back can help you lose weight, and it's good for your general health.
Do not switch alcohol for fruit juice, soft drinks or fizzy drinks. These are all high in sugar and provide lots of calories. Instead try:
- fruit juice diluted with soda or sparkling water – one-third juice to two-thirds water
- tomato juice – add plenty of ice, black pepper and Tabasco sauce
- homemade lemonade – add some lemon juice to soda or sparkling water. If you want a sweeter taste, add a small amount of stevia, a natural sweetener, or replace the lemon juice with some diet lemon cordial.
Plan ahead
Try to plan your breakfast, lunch, dinner and snacks for the week. You may find it helpful to make a weekly shopping list.
Meal planning & recipes has ideas to help you plan and prepare tasty, fast, easy, and low-cost meals.
If you've tried these suggestions and they aren't working for you, consider seeing a dietitian.
HealthInfo recommends the following videos
- Canterbury DHB
- Breakfast cereals
A short video with advice about choosing healthy breakfast cereals.
- Vegetables and fruit
A short video with advice about eating more vegetables and fruit.
- Breakfast cereals
On the next page: Being active to lose weight
Written by HealthInfo clinical advisers. Last reviewed February 2022.
SourcesReview key: HIMWA-28082
