Weight Loss

How to make a difference in your eating habits in only one week

Healthy Mummy nutritionist Samantha Cassety shares her advice today on how you can turn around your eating habits in as little as seven days. Samantha believes that the 28 Day Weight Loss Challenge is a great place to start.

Forming any habit is about consistency, and while it takes a little time for a habit to become second nature, starting with some simple steps that are achievable can help minimise the overwhelm and help give you the confidence and perseverance to continue to tackle the next healthy habit.

After a week, you might be eating more veggies, consuming more micro-nutrients, minimising ultra-processed foods, and understanding and respecting your body better. Over time, these habits will improve your well-being and help you feel more confident and energetic.

Day 1: Drink more water

Water-2

Starting with something really easy is a great way to feel more accomplished and confident, and water has additional benefits that will make you feel good instantly.

A leading cause of fatigue is related to insufficient fluid intake, so boosting your water intake can give you much-needed energy. Plus, water keeps your digestive system moving so if you’re constipated and feeling bloated, it can help ease the situation.

If you don’t care for plain water, try sparkling water, or just liven up H20 with some fresh fruit or herbs (like strawberry and basil).

Day 2: Make mealtimes more memorable

Slow cooked lasagne soup

When you’re overly distracted while eating or eating on-the-go (say, during your morning commute), it’s harder to be fully satisfied with meals.

You’ll get more enjoyment out of meals and possibly feel fuller for longer if you slow down while you eat. Since it takes your brain 20 minutes to arrive at the table, make sure your meal lasts at least that long.

To extend meal times, chew thoroughly (which also benefits digestion), and put your utensils down between bites. Pause to consider what your food tastes like (crunchy, creamy, meaty, etc.) and enjoy the full experience. Try the Lasagne Soup from the 28 Day Weight Loss Challenge.

Day 3: Add one veggie to your menu

Creamy mushroom and bacon ravioli JUST 328 calories

If you’re not already a veggie-lover, start by thinking about something you already like. Maybe that’s pasta or eggs. Layer in some veggies (say, mushroom in your ravioli pasta or asparagus with your eggs) and down the line, get curious about other ways you might enjoy more veggies. But it’s OK to ease into it!

Day 4: Assess your hunger and fullness

Healthy pizza

One of the best things you can do is to listen to your body better by recognising when you’re hungry and when you’ve had enough to eat. We’re born to do this, but we learn to override these signals.

Start to identify what it feels like to be hungry so you can respond appropriately, and also begin to notice what it feels like when you’re satisfied. When you get really in tune with these cues, you might find yourself leaving food on the plate or putting some of your homemade pizza away for later.

One thing to note: there will always be times you eat when you’re not terribly hungry or continue to eat past fullness. It’s not realistic to expect otherwise! But the more you tune in to your own appetite, the better you can respect and nourish your body.

Day 5: Replace one snack with a fruit or veggie

Peanut-Butter-Pears

Most of us are snacking multiple times a day, but few are meeting our fruit and veggie targets. Snacking is an opportunity to tide you over when you go a long stretch between meals, but it’s also a chance to slip in some nourishment.

Research links additional portions of produce with increased happiness and life satisfaction, and a good place to get more produce is snack time.

Try pairing your produce with some protein or fat, both of which add flavor and help you stay fuller, longer. Examples include a pear with some chia seeds and peanut butter, berries with yogurt, and carrots with guacamole. There are stacks of ideas within the 28 Day Weight Loss Challenge.

Day 6: Eat a bigger breakfast

Figgy Pudding Smoothie

It’s so common to skimp on breakfast or skip it altogether, and it’s also common to reach for foods like bagels, croissants, and muffins that don’t do a good job keeping you full and energised until lunch.

In turn, this can lead to feeling distracted by hunger, irritable, and tired. One of the best things you can do is to eat a balanced, nutritious breakfast that includes a good source of protein. This will help give your metabolism a slight boost and also ensure your meal satisfies you for a while.

You might want to top your avocado toast with an egg and some hemp seeds or have a Healthy Mummy Smoothie with added Greek yogurt, berries, and nut butter.

Day 7: Try a healthy swap

Roasted-Cauliflower-Nachos-

Try trading up a less healthy food with something healthier instead. That doesn’t mean swapping chips for carrots—that’s totally unsatisfying. But maybe you want to try roasted carrot or roasted chickpeas, which are crunchy and can be flavored with savoury seasonings. Or perhaps you want to try using roasted cauliflower in your nachos instead of corn chips (like the Cauliflower Nachos pictured above, from the 28 Day Weight Loss Challenge).

The idea isn’t about restricting yourself or eliminating pleasures from your life. It’s about discovering healthier foods and recipes that can be just as delicious and satisfying.

One more thing: eating well can sometimes feel overwhelming because it involves making so many decisions (about 200 per day!) and it involves sorting through recipes and advice.

Having a meal plan can help reduce the overwhelm and decision-making fatigue, while also providing recipes and showing you what nutritious meals look like. The Healthy Mummy’s 28 Day Weight Loss Challenge makes this really approachable and easy!

Are you ready to kick-start your weight loss?

april-challenge-ticks

Want to shift your baby weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more about joining the 28 Day Weight Loss Challenge for £1 click here.

PLUS – connect with THOUSANDS of other mums on the 28 Day Weight Loss Challenge by joining our free support community here.

Want to try some of the amazing food on the 28 Day Weight Loss Challenge but not sure if it will suit you and your family? Check out our FREE recipe packs here.

samanthacassetty

Samantha Cassetty, MS, RD

Samantha Cassetty, MS, RD is a nationally recognized food, nutrition, and wellness expert. She is an author of The Girlfriends Diet and contributor to the New York Times bestseller 7 Years Youngerand the follow-up 7 Years Younger: The Anti-Aging Breakthrough Diet. Samantha writes a column for NBC News Better and has a private nutrition coaching practice. Samantha received her bachelor’s degree from Vanderbilt University and her master’s degree in clinical nutrition from Boston University. She resides in New York City with her teenage son.

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