Expert-recommended healthy eating tips to avoid weight gain and to help you reach your goals.

There are many ways, recommended by dietitians, to help avoid weight gain and maintain healthy habits.

Eat slowly

Researchers have found that people who are overweight tend to eat their food quickly. Savour what you eat and take time to chew your food. It’s recommended to chew each mouthful 30 times to allow the enzymes in our saliva to initiate the digestive process.

Never get too hungry

Hunger is a primal, human urge. When you’re very hungry, it’s more difficult to wait until you can eat a healthy meal, and you end up eating whatever is available. Ration and plan your meals or snacks equally throughout the day.

Avoid skipping meals

If you are attempting to lose weight, it’s important to keep an even blood sugar level. Skipping meals will unbalance these levels, and you will be more likely to give into cravings.

Stop eating before you feel full

It takes about 20 minutes for the stomach to tell the brain that you are full.

High fibre foods

Dietitians stress that high fibre foods release energy slowly, keeping you full for longer. For example, porridge is a great breakfast choice.

Always hydrate

Water is known to be critical for the body to function healthily. Six to eight glasses of water per day is recommended by dietitians.

Don’t go through with Drivethru

It’s convenient. It’s fleetingly satisfying. But then the regret sinks in – and you know why. At all costs, avoid Drivethrus.


Minimising your alcohol intake is one of the first steps to avoiding weight gain.

Only weigh yourself weekly

It’s tempting to jump on the scales daily, or even multiple times – but avoid becoming a slave to scale. Weight monitoring is a long process – if you weigh weekly it will give you the best overall indication of your progress.

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