Five dead-easy, sustainable (& scam free) tips to shed the kilos!

FACT: there’s no quick fix to losing weight. But if you’re already exercising and eating carefully, why not take advantage of the following five tips – and you just may find yourself shedding a few more kilos!

1. Consume more protein

Eating protein regularly is a great habit to get into because it controls appetite, boosts your metabolism and encourages lean muscle mass – and the icing on the cake (not to be consumed), it also improves your fitness performance!

2. Know thy carbs

Not all carbohydrates are the same, so it’s a good idea to understand the difference. White rice, white bread and pasta aren’t the best choices as they are processed too quickly, spiking your energy levels. More preferable sources are barley, wild rice, millet, quinoa and amaranth, all of which are low in simple sugars and high in fibre, which means they will be digested slowly and provide sustained energy release.


It’s amazing how fast some of us can wolf down a meal. Before you’ve had time to think, or time to feel if your body’s had enough, the calories have been consumed! Eat slowly, though, and you will give yourself a chance to listen to your body’s satiety cues, which take around 20 minutes to kick in.

Incidentally, studies have been performed to analyse the issue of eating quickly and consuming more. For example, in 2011, researchers at the University of Rhode Island performed a study to look at the relationship between how quickly a person eats and the amount of food they consume. Not so surprisingly, they discovered that fast eaters consumed a massive 55% more food than the slower eaters.

An interesting gender difference was revealed in this study, too. They found that at lunchtime, the men consumed about 80 calories per minute, while women consumed only 52 calories per minute. This may resonate with some women that have noticed that they eat a little faster and a little more if eating with a male partner!

The study also provided another good reason to choose whole grains over processed foods: they are more fibrous, and they take more time to chew.

4. Only eat until you’re 80% full

The Japanese have a name for this: it’s called “hara hachi bu”, which means “tummy 80% full”. This is something that is practised by residents in Okinawa, Japan – a city that appears to get everything right when it comes to health, wellness and longevity! (Yep, they’re the ones famous for their longevity, with many living to over 100 years.)

5. ‘Compose’ your meal

Compose your meal, grilled salmon and salad - Sage Institute of FitnessIt may sound like extra effort, but actually takes barely any time at all. Placing all your food on a large white plate can give you a good perspective on what you are consuming, before you consume it. Is there adequate protein? Are there any leafy greens? Do you have a good source of slow-release carbohydrate? By placing the food smack-bang in front of you on your plate, you become more aware of what you are eating and can address the deficiencies (or over indulgences) accordingly.

Sage Institute of Fitness – it’s more than a job, it’s a rewarding career.

Vicki Tuchtan

Vicki Tuchtan

Vicki Tuchtan is the Academic Director at Sage Institute of Education. She oversees learning processes, teaching outcomes, resources and course development. A passionate advocate for bettering standards of training in Australia, she is currently writing her PhD thesis on defining quality training in the Australian vocational education sector.
Vicki Tuchtan

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