The four easy ‘food rules’ I swear by for staying in shape and losing weight in January

One of Australia's top dietitians has listed the four simple 'food rules' that will keep her clients in shape and help them reset as 2024 kicks off.

“When you consider that we are faced with more than 200 food decisions every day, it becomes easy to understand why we sometimes struggle to make good choices.” Susie Burrell wrote in her new ebook, The 30 Day Reset Plan.

Basic rules, even in the short term, are a great way to reduce this anxiety and make it easier to stay focused.

'If you have an eating rule, for example not drinking alcohol during the week or not eating dessert on weekday evenings, the brain is not exposed to the extra pressure of having to make another decision, but you have a standard set of guidelines that ensure that your diet is on track. remains on track,” she said.

'There is no one set of rules that suits everyone. Instead, your rules should reflect your lifestyle goals and specifically target areas where you have difficulty making decisions.”

NO SWEET FOOD DURING THE DAY

Giving in to sugar cravings throughout the morning or after lunch can stimulate your sweet tooth and cause you to overindulge on high-calorie cookies, chocolates, and snacks throughout the afternoon.

“Notice how much more control you have over your food intake and cravings if you save something sweet for the end of the day,” Susie said.

And even though Susie enjoys a sweet treat in the evening, there are certain foods she will never touch.

NO ALCOHOL UNTIL THURSDAY

You may prefer to have one drink a night, or no alcohol Monday through Wednesday, but whatever your rule, it will make it easier to say no if you've already decided whether you're on a whether or not to drink on a certain evening.

While a glass or two of wine is a normal evening routine for many, few are aware that alcohol consumption results in a higher percentage of calories from food being stored rather than burned.

This is because the body prefers to metabolize alcohol over food.

'If you drink a number of alcoholic drinks alongside a heavy meal, chances are you're in the weight gain cycle, which will worsen the later in the evening you eat and drink,' said Susie.

'Eat your last meal of the day as early as possible and enjoy one or two alcoholic drinks minus any extra food if you do enjoy a drink in the evening.'

'If you count milk-based coffee as a slice of toast, in many cases all you need is an extra slice of toast, or a bit of cereal and yoghurt to complete your breakfast,' says Susie.

ONE MILK COFFEE PER DAY

Susie says this rule only applies on “good days.”

'You can enjoy black coffee freely, but once you add milk to your order – a low-fat cappuccino, oat latte or almond milk flat white, you're adding roughly 60-100 extra calories, as well as some sugars to your diet that require it. to be considered as additional food,” she said.

'If you count a milk-based coffee as a slice of toast, in many cases all you need is an extra slice of toast, or a bit of cereal and yoghurt to complete your breakfast.

'Over time, if you find yourself feeling hungry an hour or two later, you can split your breakfast into two smaller meals, for example at 7am and then at 9am-10am, or combine for a larger meal at 8 or 9am. hour and then wait until lunchtime to eat again.'

These are Susie's favorite snacks for a high-protein diet with fewer carbs and lots of anti-inflammatory foods

NO FRIED FOODS

'At this time of year, having a firm rule of not eating fried canapes, pub food or takeaway food will go a long way to keeping your overall calorie intake under control,' said Susie, adding that vegetables are in so many possible meals need to be processed. .

“While nutrition can be a complicated science, it can also be quite simple, and if you're short on time, if you focus on quick meal options that provide some plant-based bulk and filling protein, you'll be on the right track.”

'Whether you choose chicken strips, a vegetable rice burrito bowl or a vegetable-rich frozen meal like the Lean Cuisine Veg'd up range, you'll be adding some nutrients to your day and making a much healthier option than fried food, burger deals or pizza you order.”

You can download Susie's new book here