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10 Nutritional Tips to Trim your Tum, bum and Thighs

Posted on Thursday, May 2, 2019
Written by Live Life Get Active
Category: Nutrition

Exercising is a great way to help lose weight and tone up these areas! But this should be accompanied by healthy eating habits to see best results! Check out our top ten tips to help keep these problem areas under control!

Drink more water

Dehydration can be mistaken for hunger. Keep a water bottle on you to sip from throughout the day. Drink a cup of water before meals or reaching for the cookie jar!

Eat wholegrain bread and pasta (low GI carbs)

The fibre in wholegrains slows down digestion, keeping you fuller for longer and preventing sugar highs and lows! Fibre can also trap cholesterol from entering your body!

Fill your meals up mainly with fruit and vege

Fruit and vege are low in kilojoules/calories, plus the fibre keeps you nice and full! Not to mention the millions of other benefits the vitamins and minerals are doing for your body!

Up your protein intake

Make sure all your meals and snacks have a protein source in them. Protein will help boost your metabolism and keep you feeling fuller for longer. You can find protein in meat, poultry, seafood, eggs, milk, yoghurt, cheese, lentils, beans, chickpeas, nuts and seeds.

Chew slowly

Get in the habit of slowing down your eating and trying to take notice of the flavours and textures. This will 1) make your food far more delicious and 2) fill you up and prevent overeating, especially in social settings where portions are large!

Avoid processed foods

Try and stay away from packeted foods with lots of ingredients. These foods usually have a lot of added sugars and unhealthy fats. These include chocolates, crackers, biscuits, chips, sweet cereals, muesli bars, muffins, cakes, frozen pre-made meals, flavoured yoghurts, some dips and some sauces. Make meals and snacks from scratch using simple, fresh and whole ingredients.

Don’t go supermarket shopping hungry

When you are hungry, your body naturally craves foods high in sugar, fat and salt. This is dangerous when walking past the chocolate and cookie isle in the supermarket!

Stock up the kitchen and office with healthy snacks

If you have food high in fibre, protein and healthy fats that are quickly accessible, you will feel full and satisfied. If you have snacks high in sugar, salt and bad fats within arm’s reach then you will probably continue to keep snacking! Keep loads of fruit, yoghurt, vege sticks, hummus and nuts stocked up!

Avoid fizzy drink and juice

Extremely high in sugar and kilojoules, these drinks will not be any help in trimming your tum bums and thighs, nor will they have any other health benefit for your body! Get creative with adding fruit to still or soda water!

Eat smaller portions regularly throughout the day

If you spread breakfast, lunch, dinner and snacks out over the day, eating every 2-3 hours, your body will feel fuelled, your metabolism will be higher, you will have more energy and less cravings. Just make sure they are healthy meals!

Weekly Recipe

Check out this week’s tum, bum and thigh friendly recipe, that you can quickly throw together and chuck in the oven! Use leftovers for lunches throughout the week!


Serves: 4 Time: 40mins Cost: $22 approx. ($5.50/serve)

  • 4 chicken thighs (500g)
  • 1 red capsicum
  • 1 yellow capsicum
  • 1 zucchini
  • 1 red onion
  • ½ cup fresh chopped basil
  • 1 cup olives
  • ½ block feta
  • 1 tsp crushed garlic (2 small cloves)
  • 2 TBSP balsamic vinegar
  • ½ tsp paprika
  • ½ tsp oregano
  • ¼ cup extra virgin olive oil
  • ½ tsp salt & pepper

Method

  1. Pre-heat oven to 180oC (fan forced).
  2. Chop capsicums, zucchini, red onion and place on baking tray.
  3. Mix olive oil, balsamic vinegar, garlic, paprika, oregano, salt & pepper in a small jug.
  4. Pour 1/3 of the dressing over the vege.
  5. Place chicken thighs on top of vege.
  6. Marinade the chicken with some of the remaining dressing.
  7. Bake for 25mins.
  8. Dice feta and chop basil.
  9. Add olives, feta and basil to tray and bake for further 10mins.

Serve!

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.