Aussies have a tendency of breaking their New Year’s resolution before September. If weight management was a goal for you this year give yourself the best chance at succeeding.

1. Choose foods that give you more bang for your buck!

If we eat more and move less we will gain weight but very strict diets are not the answer as they can play havoc with our hormones and hunger levels. They can also deprive our body of important nutrients. When cutting back the kilojoules, ensure that you do it in a way that is safe and sustainable. In many cases it doesn’t have to be big changes, it just has to be consistent. For example, if you cut out a beer or a can of soft drink each day, you could lose 7kg over a year. Imagine the benefits a few extra swaps could add to this! Try swapping some of these kilojoule-dense options for nutrient-dense ones.

Swap this …	For this	Per serve:
Ice cream – 2 scoops	Small tub of low fat yoghurt	Save 146kJ Gain 211mg calcium
Potato chips – small packet	13 wholegrain rice crackers	Save 239kJ Gain 1.2g dietary fibre
Muesli slice bar	Small handful of unsalted almonds	Save 737kJ Gain 75mg calcium, 2.3g protein
Small glass orange juice (25% juice)	Fresh medium orange	Save 85kJ Gain 3.7g dietary fibre

2. Design your meals to fill you up

One of the most common mistakes is forgetting to balance meals leading to hunger pangs soon after. When building your meals include high fibre options such as wholegrains, legumes and plenty of vegetables. One of the many benefits of fibre is that it makes you feel full. Protein has also been shown to help keep you feeling fuller for longer. To support heart health opt for healthy sources of protein such as lean meats, skinless chicken, nuts, eggs, tofu, salmon, tuna, and mackerel.

As a general guide aim for:

Don’t forget to speak to an accredited practising dietitian for individualised advice.

3. Hydrate!

Water is the best option because it is cheap and kilojoule free. It is thought that water can help with weight management because it can help suppresses appetite and improves metabolism. As a guide, adults are encouraged to have around 1.5-2L/day.

4. Consider not just what you are eating but how and why

When you’re stressed, tired or bored what foods do you crave? Does it leave you feeling better or worse? If these are the times you reach for comfort foods like chocolates or cakes, perhaps you need a new strategy as these energy-dense foods won’t help. Consider going for a walk, having a hot bath or meditating. If you need more support, talk to your GP, counsellor or psychologist. ‘How’ we eat can be just as important as ‘why’ we eat. Studies have shown that distracted eating, such as eating in front of the tv or computer, causes people to eat more at that sitting as well as later in the day. Limit distracted eating by eating slowly, at the table. Remember to enjoy your meal!

5. Take every opportunity to be active

Being physically active burns kilojoules, supports weight management and and makes you feel great!

*This article was updated 16 June 2021