5 ways to lose weight
The Nudge Theory is about encouraging or ‘nudging’ people to make healthier lifestyle choices. Here are 5 ways to nudge yourself slim...
1. Revamp your kitchen
Fill your fridge and cupboards with healthier foods. Stock up on fruits, vegetables, nuts, dried peas, beans and lentils, and wholegrain cereals. Be sure to find a replacement for those unhealthy foods that you reach for the most.
2. Implement distractions
Employ distractions during those times that you are most vulnerable to pigging out. Perhaps you need to take up knitting or art while watching your favourite TV soap. An even better option would be to position your exercise bike in front of the television as a prompt to watch and ride.
3. Develop a workout routine
Choose the type of workout you’ll be doing and the amount of time you’ll spend on each workout. Start small and then progress from there until you can do more. To make sure that you’ll adhere to your workout schedule you need to implement a nudge. This might be setting an alarm or arranging to meet a walking buddy at the same time and place every Wednesday – you don’t want to let them down, do you?
4. Be prepared
Make sure you always have a healthy snack close by, so that you can never get caught out. Keep some nuts in your car and some fruit on your desk at work. Keep a bottle of water on your desk if that’s where you spend most of your day, to encourage you to meet your quota. Also, never go shopping on an empty stomach – you know it will only lure you towards the bakery section.
5. Downsize
The simple act of using a smaller plate can nudge you towards consuming smaller amounts. The Small Plate Movement, based on research by Dr Brian Wansink, promotes using a 10-inch diameter plate to decrease your food intake without reducing fullness or satisfaction. According to Dr Wansink, “because people consume an average of 92 per cent of what they serve themselves, larger plates lead to larger food intake”. Simply swapping from 12-inch to 10-inch plates would result in 22 per cent fewer calories being served, equating to weight loss of around 18 pounds per year for an average size adult, says Dr Wansink. While you are downsizing your plate, why not downsize to a smaller serving spoon, too?
The Nudge Theory is about encouraging or ‘nudging’ people to make healthier lifestyle choices. Here are 5 ways to nudge yourself slim...
1. Revamp your kitchen
Fill your fridge and cupboards with healthier foods. Stock up on fruits, vegetables, nuts, dried peas, beans and lentils, and wholegrain cereals. Be sure to find a replacement for those unhealthy foods that you reach for the most.
2. Implement distractions
Employ distractions during those times that you are most vulnerable to pigging out. Perhaps you need to take up knitting or art while watching your favourite TV soap. An even better option would be to position your exercise bike in front of the television as a prompt to watch and ride.
3. Develop a workout routine
Choose the type of workout you’ll be doing and the amount of time you’ll spend on each workout. Start small and then progress from there until you can do more. To make sure that you’ll adhere to your workout schedule you need to implement a nudge. This might be setting an alarm or arranging to meet a walking buddy at the same time and place every Wednesday – you don’t want to let them down, do you?
4. Be prepared
Make sure you always have a healthy snack close by, so that you can never get caught out. Keep some nuts in your car and some fruit on your desk at work. Keep a bottle of water on your desk if that’s where you spend most of your day, to encourage you to meet your quota. Also, never go shopping on an empty stomach – you know it will only lure you towards the bakery section.
5. Downsize
The simple act of using a smaller plate can nudge you towards consuming smaller amounts. The Small Plate Movement, based on research by Dr Brian Wansink, promotes using a 10-inch diameter plate to decrease your food intake without reducing fullness or satisfaction. According to Dr Wansink, “because people consume an average of 92 per cent of what they serve themselves, larger plates lead to larger food intake”. Simply swapping from 12-inch to 10-inch plates would result in 22 per cent fewer calories being served, equating to weight loss of around 18 pounds per year for an average size adult, says Dr Wansink. While you are downsizing your plate, why not downsize to a smaller serving spoon, too?