Just go 4 it — an Australian dietitian is sharing the four “food rules” to follow in 2024 to lose weight.
Susie Burrell, author of “The 30-Day Reset Plan,” swears by these four guidelines: limit sweets to once a day, avoid fried food, abstain from alcohol until Thursday, and indulge in only one coffee with milk a day.
“Your rules should reflect your lifestyle goals and specifically target the areas in which you struggle to make decisions,” Burrell told The Mirror this week.
Eating healthier and losing weight are two of the top five New Year’s resolutions for 2024, a new report from Statista has found.
These intentions may help get some Americans back on track. Nearly 42% of adults in the US are obese, according to data collected in 2020. Excess weight and obesity have been shown to increase the risk of diabetes, high blood pressure, cardiovascular disease, stroke, and several types of cancer.
Burrell believes you’ll be relishing the results after adopting her healthy hints.
“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,” she explained.
Limit sweets to once a day
Don’t sweat giving up sweets for good — instead, limit yourself to enjoying them at a specific time of day.
Burrell claims you’ll be “more in control” of sugar cravings if you save them for a certain time.
The 2020-2025 Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10% daily. For a 2,000-calorie diet, that’s 200 calories, or about 12 teaspoons.
Consuming too much sugar has been shown to raise the risk of developing obesity, heart disease, Type 2 diabetes, tooth decay, acne, high blood pressure, and chronic inflammation, among other ailments.
Avoid fried food
Sorry if you were planning on Fry January — Burrell says you should eschew fried food in favor of vegetables.
“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,” Burrell told The Mirror.
A study last year linked fried food, especially crispy potatoes, to a greater risk of anxiety and depression.
Abstain from alcohol until Thursday
Sounds like thirsty Thursday is on tap.
Alcohol contains 7 calories per gram and even more can be found in cocktail mixers.
Burrell is flexible on waiting until Thursday to imbibe — even going so far as permitting a nightly glass of wine after dinner.
“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,” she advised.
Indulge in only one coffee with milk a day
Pour as much black coffee as you’d like — but limit the cappuccinos and lattes to just one a day.
Burrell argues that you could be adding between 60 and 100 calories to your drink, even with skim or plant-based milks.
She recommends treating a milk-flavored coffee as a “slice of toast,” so instead of having coffee and two slices of toast for breakfast, you’d only have one slice with your milk-enhanced cup of joe.
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