Without Diets or Extreme Workouts just Slow down what you eat.
Eating slowly by chewing your food thoroughly can help you consume less, feel fuller, and eat smaller portions.
This can also have a positive impact on your weight. Research shows that people who eat slowly tend to have a lower body mass index compared to those who eat quickly.
One way to practice eating more slowly is by counting how many times you chew each bite.
Consider using smaller plates when indulging in calorie-rich dishes
The size of the average food plate has increased over the past few decades. This increase in size may lead to weight gain, as a smaller plate can make portions appear larger and help you eat less.
However, using a larger plate can have the opposite effect, making servings look smaller and causing you to add more food. To make the most of this, you can strategically use bigger plates for nutrient-dense, lower calorie foods and smaller plates for high calorie foods.
Make sure to consume an ample amount of protein in your diet
Protein has a remarkable impact on your appetite. It can make you feel fuller, reduce your cravings, and help you consume fewer calories. This could be because protein influences various hormones that are involved in hunger and satiety.
A study conducted on 105 individuals found that those who followed a high protein diet lost significantly more weight compared to those who followed a standard protein diet . If you currently have a breakfast based on grains, you might want to consider adding more protein to your meals.
In another study, participants who had a high protein breakfast consisting of eggs and toast felt less hungry and consumed fewer calories later in the day compared to those who had a lower protein breakfast with cereal. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
Cook more often in your own kitchen
Preparing your own meals at home is an excellent method to incorporate healthier foods into your diet.
Additionally, it can contribute to weight loss. Studies indicate that individuals who cook more frequently at home are less likely to gain weight compared to those who frequently eat out or consume pre-packaged meals.
Furthermore, a study conducted in 2017 discovered that meal planning is linked to enhanced diet quality and a decreased risk of obesity. Why not try filling your pantry with nutrient-rich ingredients and exploring new recipes every week?
Don’t forget to consume foods that are rich in fiber
Including fiber-rich foods in your diet can help you feel satisfied for longer periods of time. Research suggests that a specific type of fiber, known as viscous fiber, is especially beneficial for weight loss.
Viscous fiber forms a gel-like substance when mixed with water, which slows down digestion and increases the absorption of nutrients. This type of fiber is found exclusively in plant-based foods such as beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds.
Additionally, a weight loss supplement called glucomannan is a great source of viscous fiber.
Make it a habit to drink water regularly for your overall well-being
Drinking water before a meal has been shown to reduce food intake in one study, while another study found that consuming 1 pint of water before eating can decrease calorie consumption and hunger.
By swapping out high-calorie beverages with water, you may see even more benefits.
Enjoy your meal without any electronic interruptions
Paying attention to your food can actually help you cut down on calories. When we eat while being engrossed in TV shows or video games, we tend to lose track of how much we’ve eaten. This can lead to overeating.
A study conducted in 2013 reviewed 24 different studies and found that people who were distracted during a meal ended up consuming about 10% more food in that particular sitting. Moreover, being absent-minded during a meal can have an even greater impact on your overall calorie intake for the day. Those who were distracted during a meal ended up consuming 25% more calories during later meals compared to those who were fully present.
If you often find yourself eating while watching TV or using electronic devices, you might unknowingly be consuming more calories than you need. These extra calories can accumulate over time and significantly affect your weight in the long run.
Get a good night’s sleep and steer clear of stress
People often underestimate the impact of sleep and stress on their health. However, both of these factors can have significant effects on your appetite and weight. When you don’t get enough sleep, it can disrupt the hormones that regulate your appetite, such as leptin and ghrelin.
Additionally, stress can cause an increase in cortisol levels, which further affects your appetite. These hormonal fluctuations can lead to an increase in hunger and cravings, resulting in a higher calorie intake. Furthermore, chronic sleep deprivation and stress can also increase your risk of various diseases, including type 2 diabetes and obesity.
