Achieving healthy, sustainable weight loss isn't just about cutting calories or eliminating certain foods. It’s about fostering a balanced lifestyle that you can maintain long-term. One of the most effective strategies to reach this goal is the "Add, Don’t Restrict" model.
What is the "Add, Don’t Restrict" Model?
The "Add, Don’t Restrict" model shifts your focus from what you need to remove from your diet to what you can add to it. By concentrating on incorporating nutritious foods and positive habits, you naturally crowd out less healthy options without feeling deprived.
Why Focus on Adding Instead of Restricting?
When we obsess over foods we shouldn’t eat, we tend to crave them more. This phenomenon, known as the recency effect, makes those forbidden foods even more tempting. By redirecting our focus to adding healthy options, we reduce the fixation on what we can’t have, making it easier to stick to our goals.
Practical Tips for Implementing the "Add, Don’t Restrict" Model
- Increase Protein Intake
- Aim to include a palm-sized portion of protein in every meal. This can help with satiety and muscle maintenance.
- Examples: Chicken breast, tofu, beans, lentils, fish, and Greek yogurt, protein shakes and smoothies.
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Try to add a new protein source every week to add to your recipe options.
- Incorporate More Fruits and Vegetables
- Most people don’t eat enough fruits and vegetables. Try adding them to every meal and as snacks throughout the day.
- Add spinach to your omelette, snack on apple slices, or include a side salad with dinner.
- What fruit and vegetables are you not currently incorporating into your daily diet? Where could you experiment a little?
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Visit your local farm shop or market and find fresh local produce.
- Boost Fibre-Rich Foods
- Fibre is essential for digestive health and helps keep you full. Include high-fibre foods like whole grains, legumes, and vegetables.
- Examples: Oatmeal for breakfast, chickpeas in your salad, and quinoa as a side dish.
- Smoothies: Blend fruits and vegetables like spinach, kale, and chia seeds into your morning smoothie.
- Beans: Add beans like black beans, chickpeas, or lentils to your salads, soups, and stews.
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Baking: Use whole wheat flour instead of white flour when baking. Add oats, flaxseeds, or chia seeds to muffins, bread, and pancakes.
- Stay Hydrated
- Drinking more water can help control hunger and improve overall health. Aim to drink at least 8 cups of water a day.
- Tip: Carry a reusable water bottle with you and set reminders to drink regularly.
- Stock your fridge with bottles of mineral water its a simple and easy way to encourage you to grab and go.
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Make sure you are drinking plenty of water if you are increasing your fibre intake to ensure your digestive system can handle the extra fibre.
- Add More Movement
- Incorporate physical activity into your daily routine. This doesn’t have to be intense; even a daily walk can make a significant difference.
- Examples: Take the stairs instead of the elevator, park further away from the entrance, or join a fitness class at our gym.
- Add a new class or routine to your regular gym sessions. Trying something new can help to break plateaus and work different muscle groups.
- Take regular breaks at work, try to make sure to stand or take a short walk every hour if possible.
- Suggest walking meetings if possible or walk and zoom.
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Get a treadmill and walk whilst watching TV or get an under desk treadmill to increase your steps during your workday with a standing desk.
- Engage in Extracurricular Activities
- Participate in activities that encourage movement and social interaction. This can enhance both your physical and mental well-being.
- Examples: Join a local sports team, try a new dance class, or take up hiking.
Start Your Journey with a Positive Focus
Adopting the "Add, Don’t Restrict" method is a much healthier approach when you aim for sustainable, long-term weight loss. By focusing on adding nutritious foods and positive habits to your lifestyle, you create a balanced and enjoyable path to better health. Sometimes, micro-movements to adjusting our lifestyle can have a huge impact over time.
Which of these stands out to you?