A leading sports dietitian has revealed the weight loss tips that will really give you results, as well as what she eats in a typical day to stay looking and feeling her best.
Leanne Ward, 31, from Brisbane, is a firm believer in the idea that it’s not what you eat but how much of it and how often you eat it that is key to seeing long-term weight loss.
Leanne said if you can be ‘consistent’ with just a few things, you’ll see the kilos drop off and you will not only look but also feel better.
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A leading sports dietitian revealed the weight loss tips that will really give you results, as well as what she eats in a typical day to stay looking and feeling her best (Leanne Ward pictured)
Leanne Ward (pictured), 31, from Brisbane, is a firm believer in the idea that it’s not what you eat but how much of it and how often you eat it that is key to seeing long-term weight loss
‘Are you being consistent with all these things?’ Leanne wrote on a recent video she shared on TikTok.
‘These weight loss tips are both helpful and realistic.’
1. Reduce all packaged food and sweets to once per day
The first thing the accredited dietitian wants you to do is reduce all packaged food and sweets to just one serving per day.
While it might feel easier to eat food that comes straight from a packet, they are usually packed full of additives and preservatives – all of which are not good for your waistline.
Leanne said, instead, you should prioritise ‘real wholefoods’ – including plenty of fruit, vegetables, lean protein, slow-release carbohydrates and a little of the ‘good fats’ like olive oil and avocado.
The dietitian said you absolutely must ensure that half of your plate is filled with vegetables and salad at every meal (pictured: inside her fridge)
2. Eat half a plate of salad or vegetables with every meal
Secondly, Leanne said half a plate of salad and/or vegetables should be mandatory at every mealtime.
‘The ideal portion sizes for fat loss are half a plate of veggies or salad, a quarter of a plate of protein, a quarter of a plate of carbs and a thumb-sized amount of fat,’ Leanne said.
If your quantities are off in any way, you are unlikely to be able to reach your goals.
3. Drink a large glass of water before and between every meal
Hunger is often mistaken for thirst, but Leanne said if you have a large glass of water before and between every meal, you’ll be far less likely to over-eat.
While the experts are often divided over whether you should sip on water during a meal, they all agree that before and between eating is a good way to stop you from thinking you’re hungry when you’re not.
Leanne (pictured) also said you should be looking to drink a large glass of water between and before every meal, as well as aiming for 10,000 steps per day
4. Get 10,000 steps per day or a small workout
While it might feel hard in isolation to hit your step goal, Leanne said if you can either fit in 10,000 steps each day or a small 30 minute workout, your body will thank you.
10,000 steps equates to around eight kilometres or one hour 40 minutes of walking, depending on your stride length.
According to Medibank, the recommendation of 10,000 steps a day originally came from Japanese researchers in the 1960s.
Led by Dr Yoshiro Hatano, a research team found that the average person took 3,500 to 5,000 steps each day – and that if they increased it to 10,000, they could improve their overall health and fitness.
Dr Hatano’s calculations estimated that 10,000 steps could burn around 20 per cent of an individual’s caloric intake.
The dietitian (pictured) said we often eat when we’re bored rather than hungry, and if we don’t get enough sleep, then this affects our hunger hormones negatively
5. Only eat when you’re truly hungry (rather than bored)
In the same way that we often mistake hunger for thirst, so too do we nibble and snack when we’re not really hungry.
Leanne recommends you try to only eat when you’re really hungry, rather than bored.
6. Sleep 7-8 hours each night
Lastly, the dietitian said you absolutely must get at the minimum seven hours of sleep each night, and ideally eight hours.
‘Lack of sleep affects the hunger hormones,’ Leanne said.
If you find yourself repeatedly clocking under seven, you’ll often think you want to snack more the next day.
How to make Leanne’s chicken turmeric curry
Leanne shared her recipe for her favourite chicken turmeric curry (pictured)
300g raw chicken
100g raw brown rice (250g cooked)
2 tbsp extra virgin olive oil
3 tbsp curry powder
3 tsp turmeric powder
2 x 400ml cans of light coconut milk
2 large carrots, diced
2 large zucchini, diced
1/2 (300g) small cauliflower, diced
1/2 (300g) small broccoli, diced
8 medium button mushrooms, diced
250g green beans, diced
1 medium brown onion, diced
1. Heat a large fry pain and add 1 tbsp of the oil. Add the onion, 1 tbsp curry powder and 1 tsp turmeric and stir for a few minutes until fragrant. Add the chicken and 1 can of coconut milk.
2. Allow the coconut milk to simmer then turn the heat to low and allow the chicken to cook for 15-20 minutes. Once the chicken is cooked through, remove it from heat and pop aside.
3. Cook the rice as per the packet instructions.
4. Meanwhile, heat another large fry pain and add the rest of the oil, turmeric and curry powder. Add optional chilli flakes if you like it hot! Stir until fragrant then add all the chopped veggies to your pan.
5. Pour the second can of coconut milk over the veggies and allow the milk to come to a simmer. Turn the heat to low and put a lid on the fry pan and allow the veggies to simmer in the coconut milk until they are cooked through (roughly 10 minutes).
6. Remove from heat.
7. Divide the chicken and rice into 4 portions and add 1/4 of the veggies to each portion. Stir and enjoy!
Source: Leanne Ward
Leanne revealed her typical day on a plate, which encompasses 1,800 of nourishing and delicious foods – including her breakfast of protein clusters and protein yoghurt and a large soy cappuccino (pictured)
Dinner is a ‘delicious kale salad with tuna and tofu and a garlic and yoghurt dressing’ (pictured)
Leanne also revealed what she eats on a daily basis for optimum health.
‘This is what 1,800 calories of nourishing nutrition looks like,’ she captioned another TikTok video.
What is Leanne’s typical day on a plate?
* BREAKFAST: Protein clusters with a high protein yoghurt.
* MID-MORNING: Large soy cappuccino and a banana.
* LUNCH: Chicken and turmeric curry with rice.
* AFTERNOON SNACK: 30 calories of nuts.
* DINNER: Kale salad with tuna and tofu with a garlic and yoghurt dressing.
* DESSERT: Homemade Anzac biscuit and a square of Lindt dark chocolate.
‘You can either eat an entire pizza or all of this delicious, nourishing food. Eat to nourish your body, not starve it.’
The 31-year-old said she typically starts her day with protein clusters and a high protein yoghurt from YoPro.
Leanne accompanies this with a large soy cappuccino.
Mid-morning and before a workout, she said she’ll typically have a banana for energy, before returning to enjoy lunch of chicken turmeric curry.
In the afternoon, Leanne said she often snacks on 30 calories of nuts to get her through the 3pm slump.
Dinner is a ‘delicious kale salad with tuna and tofu and a garlic and yoghurt dressing’.
She followed this on this particular day with a homemade Anzac biscuit and a square of Lindt dark chocolate with sea salt caramel flavouring.
She followed this on this particular day with a homemade Anzac biscuit (pictured) and snack on a handful of nuts in the afternoon (also pictured)