Top dietician shares four 'food rules' she swears by to lose weight in January
The start of a new year has many of us promising to lose weight and get into shape, and now a top dietician has explained how you can stay on top of your goals with four simple "food rules".
We all know the saying "new year, new me", and for many of us that means making a New Year's resolution to cut out junk food and lose weight. However, we're also very aware that these vows to eat healthily usually last a few months at best before we're tempted by all the sweet treats - especially when supermarkets are already starting to put Easter Eggs on shelves just days into the new year.
However, according to top Australian dietician Susie Burrell, you can set some basic food rules that should help you keep on top of your diet aims in 2024. Susie said simple rules, even in the short term, can help make it easier to keep your focus on the task you've given yourself, and they can even alleviate some of the anxiety and pressure around dieting.
In her new e-book, The 30-Day Reset Plan, Susie wrote: "When you have a food rule, for example, not drinking alcohol during the week, or not eating dessert on weeknights, the brain is not subjected to the extra pressure of having to make another decision, rather, you have a default set of guidelines that keep your diet on track."
To help those trying to live a healthy lifestyle in 2024, Susie shared some of the food rules she often gives her clients, and although she noted that there's not "one set of rules that will suit everyone", she said the basic concept should work for most people, even if you have to do a little tweaking. She added: "Your rules should reflect your lifestyle goals, and specifically target the areas in which you struggle to make decisions."
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No sweet food during the day
Sugar cravings can be a real pain when you're trying to eat healthily and have gone cold turkey on things like sweets and chocolate. This is why Susie recommends you actually don't completely cut out all your sweet treats, but instead limit yourself to a specific time of day when you can enjoy them.
She claimed this will help you reduce your sugar intake while still allowing you to treat yourself so that your diet experience isn't completely miserable. The dietician also said you will be "more in control" of your cravings if you save your sweet snacks until the end of the day.
No fried food
Another big diet breaker is fried food, as the temptation caused by takeaways and fried treats in restaurants can sometimes feel impossible to resist. But Susie said simply resisting fried food can "go a long way" in keeping your overall calorie intake under control.
The health expert added that packing veggies into as many meals as possible is vital, and said that if you're pushed for time then focusing on a quick meal that offers veggies and protein is much better than reaching for fried snacks. She said: "Whether you opt for chicken strips, or a vegetable rice burrito bowl or a vegetable-rich frozen meal, you will be adding some nutrients into your day and making a much healthier option than fried food, burger deals or pizza that you order in."
No alcohol until Thursday
Alcohol consumption can be a nightmare for dieters because having a drink before or with your dinner can lead to a higher percentage of the calories from food being stored instead of burned, as your body prioritises metabolising alcohol over food. Therefore, Susie recommends limiting your alcohol intake to a few days of the week, although she insisted this rule can be tweaked however you need to.
You may prefer to limit yourself to one glass per night, and Susie said this is fine as long as you drink it at the right time of day - in the evening, after your dinner. She said: "Eat your last meal of the day as early as you can and indulge in one to two alcoholic drinks minus the extra food when you do enjoy an evening drink."
One milk coffee a day
According to Susie, while black coffee can be enjoyed to your heart's content, coffee with milk should be limited - as you could be adding up to 100 extra calories per cup. This includes cappuccinos and lattes, and Susie said even those made with skimmed milk or plant-based milks can add between 60 and 100 calories to your drink.
The dietician recommended treating a milk-based coffee as a "slice of toast" in the morning. This means that instead of having your coffee and two slices of toast, you'd only have one slice with your drink.
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